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23 July 2020 – WE ARE OPEN! You must be registered!

5
Jul

23 July 2020 – WE ARE OPEN! You must be registered!

23 July 2020

Warm-up:  3 Sets: JITB Run, 20m Bear Crawl, 5x Renegade row (light load). 

Strength: Bench Press: 9-7-5-3-3. Increase weight with each reduction in reps. 

Stamina: 5 Rounds, not for time: 20x Dip, 10x Strict Pull up, 50m Double arm KB Front rack carry (AHAP – Unbroken). 

WOD: For time: 

  • Block Run
  • 18x Thruster (95/65) 
  • 9x Pull up 
  • Block Run
  • 14x Thruster (95/65) 
  • 7x Pull up 
  • 200m Run to Branard or Balthazar Cellars
  • 10x Thruster (95/65) 
  • 5x Pull up 
  • 200m Run to Branard or Balthazar Cellars
  • 6x Thruster (95/65) 
  • 3x Pull up

Cool Down: 4 Sets:  20 Russian Twists with a 15/10# Plate

 

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