Wednesday Group Strength and Conditioning

25 minute AMRAP:
-Row 250m
-Max effort muscle-ups or strict pull-ups (unbroken set)
Score is total MU multiplied by number of completed rounds. Partial rounds do not count.

-rest 1:00 minute-

Then- emom for 12 minutes:
Minute 1: 30 seconds L-sit hold or seated leg lifts (rest the remainder of the minute)
Minute 2: 30 seconds plank hold- 30 seconds rest

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