Daily Dose 05/09/2018


Strength/Skill (18 mins):

- 6:00 AMRAP of 2 Strict Pullups + 2 Strict Hanging Knee Raises + 2 Strict Hanging Leg Raises

- After 1:00 rest, complete an 6:00 AMRAP of 2 Pullups + 2 Knees to Elbows + 2 Toes to Bar * Add 2 Bar Muscle-Ups if possible*

- After a 1:00 rest, complete a 3:00 AMRAP of Dragon Flag Hold (between 12-18" off floor) *** sub for Hollow Body Hold

Conditioning:

4 x 3 min AMRAP with a partner 150m Row 7 KBS *** Partner can begin Row as soon as 1st partner clears *** 3:00 rest between AMRAPs


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643-P Greenway Rd Boone NC United States 28607

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