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17 May 2017 – Regionals Event #3 / Farewell WOD to Coach Evan & Amanda W.

17
May

17 May 2017 – Regionals Event #3 / Farewell WOD to Coach Evan & Amanda W.

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Wednesday May 17, 2017

Warm-up: Run Block, 10x DB Front Raises, 10x DB Lateral Raises, 10x DB Push Press. Run Block.

Strength: Bench Press: 1RM (Estimated 17 Minutes)

WOD:

WOD: Regionals Event #3

100ft. Dumbbell Overhead Walking Lunge (16 Mats Total – Down and Back 8 Mats on the Long Side)

100 Double Unders (200 Singles)

50 Wallball Shots

100 Double Unders (200 Singles)

100ft. Dumbbell Overhead Walking Lunge (16 Mats Total – Down and Back 8 Mats on the Long Side)

RX 80/55 Dumbbell, 30/20# Wallball

Time Cap: 16 minutes

Cool Down:  3 Rounds:  10 Hollow Rocks, 20 GHD Sit-ups

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