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14 December 2016 – “Democracy Rules”

14
Dec

14 December 2016 – “Democracy Rules”

Image may contain: 12 people, people smiling, people sitting, table, indoor and food

 

Warm-up:  3 Rounds: Rugby Run Block with Slamball,  15x Light Slam Ball, 15x Situps to Pushups

Strength:  Close Grip Bench Press EMOM for 10 Minutes @95%

Work Capacity: “Democracy Rules” – 16 Minutes without Burpees over the bar or 12 Minutes with Burpees over the bar

  • 8X Dumbbell Thrusters (35+/25+)
  • 6x Toes 2 Bar
  • 8x Burpees over Bar (12 Minute AMRAP with or 16 Minute AMRAP without!)
  • 4x Power Cleans (165/115)
  • Run to the end of the parking lot and back

Cool Down: 3 rounds:  30 Leg Levers, 20 Flutter Kicks, 10 Burpees

 

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