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27th JUL 2014: EMOTM-day!

27 Jul

Another morning session. Throwing a big birthday party for my son in the afternoon…. Not much energy, but training went fine thanks to Louise who got me though it all!

Warm-up

3 min rowing
6 Turkish get-ups @ 16 kg (each arm)
12 strict pull-ups

Babell work

EMOTM x 12 min:

2 squat cleans + 1 squat clean to thruster @ 55 kg

WOD

EMOTM x 20 min:

Odd: 2 ring muscle-ups

Even: 5 thrusters @ 45 kg

Skills

10 legless rope climbs

Yo go, I go style with Louise!

Finisher

40 sec ring L-sit hold
120 sec plank hold
60 V-ups
100 bicycle crunches

Cool down

2 km run

Distance biked

2 x 2,5 km

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