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

5
Jul

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

21 July 2020

Warm-up: 800m Run to W Alabama, then 3 Rounds: 15x Hand release push up, 10x Hollow Rocks, 5x HSPU.

Strength: Strict Press: 9-7-5-3-3. Increase weight with each set. Perform 2X GHDs or AbMat Sit-ups between sets. 

Stamina: 1 Round, chipper, not for time: 200m DB Bear crawl (20/10 per hand), 20x Turkish Get up (35#/20# – 10/side), 50x Slam Ball (40#/30#). 

WOD: “Rocky IV”

9:00 AMRAP: 

  • 50/100/150/200m, etc. Row
  • 14x American Kettlebell Swings (53/35)
  • 7x Burpees

Rest 2:00

9:00 AMRAP:

  • 300/250/200/150/100m, etc. Row
  • 14x Russian Kettlebell Swings (70/53)
  • 7x Burpees

Cool Down:  Not for time: 4 Sets: 

  • 20x Alt. leg V- up. 
  • 1:00 Weighted Front leaning rest. 

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