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February 19th, 2016


*A perfect illustration of how the GHD sit-up should be performed. Notice, his spine remains in a "neutral" position (not flexed, nor over-extended) with arms overhead. A full range of motion GHD sit-up takes a great deal of core stability and control.

Strength: Dips 5x10 Conditioning:

21-18-15-12-9-6-3

GHD Sit-ups

Run 200m between rounds


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Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

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