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Old 07-12-2009, 11:56 AM   #30
Júlíus G. Magnússon
Senior Member
 
Join Date: Apr 2008
Location: Iceland
Posts: 555
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12/7

Warm-up: Kneeling muscle-ups, 2x3, 1x5 at increasing ring heights - The 1x5 at basically the max height for this not to become and actual deadhang muscle-up.

Then, even though I hate WODs like this:

Four rounds for time of:
500m Row
50 Squats
-
16:37

Ógeđismjólkursýrubađ. The squats in round three and up felt like I had 100kg on my back.
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