OCR/Ninja

Main – OCR/Ninja Training

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Warm-up

1: Metcon (No Measure)

2 rounds:

250m row

10 lunges

10 toy soldiers

10 pass throughs

Skill

2: Metcon (No Measure)

10:00 to work on kipping pullups

Strength

3: Metcon (No Measure)

4 sets:

1. 6 rope chinups, rest 1:00

2. 10 ring pushups, rest 1:00

Conditioning

4: Metcon (Time)

5 rounds:

15 cal Assault Bike

20 KBS (53/35)

60 ft. seated sled pull (165/135)

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