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

24
Jun

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

13 July 2020

Warm-up:  3 Sets: Block Run, 10x Goblet Squat, 20x Mountain Climbers, 5 Burpees.

Strength: EMOM 8:00: 4x Overhead Squat (light / moderate load – unbroken for all sets mechanics focused).  From the Ground.

Stamina: 4 Rounds, not for time: 20x Sandbag Step up, 10x Turkish Get up, 10x Max distance Burpee Broad Jump. 

WOD: 20*16*12*8*4*: 

  • Single arm Kettlebell Snatch (½ reps per side) (40/25) – Must be KB for RXd
  • Burpees
  • GHD Sit-ups or 2x Ab Mat Sit-ups
  • *Run to the Dumpster and Back

Cool Down: Wall Sits 5 Sets:  1:00 on/off

  

 

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