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200911 Workout

10`EMOM Pull up hold
Teams of 2:

LvL White-Blue:
Support with band (stand on it)

LvL Blue-Purple:
hold for 10-15 sec and do a neg. PLU

LvL Brown or higher:
hold for 25 sec and do neg. PLU

Hero “Moon” 20` AMRAP
10 DB Split Snatch right arm 22,5/15
1 Rope Climb
10 DB Split Snatch left arm 22,5/15
1 Rope Climb