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Daily WOD

1. Pike Position HSPU (0”-5” Deficit) 10×3 example
2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example
3. Band Assisted bar Muscle-ups 10×3 example
4. 1 Legless Rope Climb 5x example
5. 2 Rope climbs with legs 5x example

6. 10 Hollow Rocks 4x example
7. 10 Arch Rocks 4x example
8. 10 Hollow Rocks 4x example
9. 10 Arch Rocks 4x example
10. 5 Hollow Rocks 4x example

1. Pike Position HSPU (0”-5” Deficit) 10×3 example
2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example
3. Band Assisted bar Muscle-ups 10×3 example
4. 1 Legless Rope Climb 5x example

5. 10 Hollow Rocks 4x example
6. 10 Arch Rocks 4x example
7. 10 Hollow Rocks 4x example
8. 10 Arch Rocks 4x example

1. Pike Position HSPU (0”-5” Deficit) 10×3 example
2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example
3. Band Assisted bar Muscle-ups 10×3 example
4. 1 Legless Rope Climb 5x example
5. 2 Rope climbs with legs 5x example

6. 10 Hollow Rocks 4x example
7. 10 Arch Rocks 4x example
8. 10 Hollow Rocks 4x example
9. 10 Arch Rocks 4x example
10. 5 Hollow Rocks 4x example

1. Pike Position HSPU (0”-5” Deficit) 10×3 example
2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example
3. Band Assisted bar Muscle-ups 10×3 example
4. 1 Legless Rope Climb 5x example

5. 10 Hollow Rocks 4x example
6. 10 Arch Rocks 4x example
7. 10 Hollow Rocks 4x example
8. 10 Arch Rocks 4x example

1. Pike Position HSPU (0”-5” Deficit) 10×3 example
2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example
3. Band Assisted bar Muscle-ups 10×3 example
4. 1 Legless Rope Climb 5x example
5. 2 Rope climbs with legs 5x example

6. 10 Hollow Rocks 4x example
7. 10 Arch Rocks 4x example
8. 10 Hollow Rocks 4x example
9. 10 Arch Rocks 4x example
10. 5 Hollow Rocks 4x example

* When rolling back and forth between positions: Do no let feet touch or hands touch the ground.
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