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3 July 2020 – WE ARE OPEN!!!! YOU MUST BE REGISTERED!!!!

24
Jun

3 July 2020 – WE ARE OPEN!!!! YOU MUST BE REGISTERED!!!!

3 July 2020

Warm-up: Eastside Lap, 3 Sets:  10 GHD Sit-ups, 5 Burpee Broad Jumps, 16 Air Squats, 6 Pistols (practice these!)

Strength: Barbell Complex: Power Clean, Hang Squat Clean, Front Squat, Shoulder to Overhead 3-2- 1-1-1-1-1-1-1-1

Stamina: 3 Rounds, not for time: Uneven Farmer’s Carry around the Block, Add weight each set, Rest between sets. 

WOD: “Smurf Murph“

3 Rounds: Block Lap

30 Air Squats

20 Push-ups

10 Pull-ups

Then, finish with one Block Lap

Cool Down: Wall Sits 6 Sets: 1:00 on/off

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