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2 April 2018

2
Apr

2 April 2018

2 April 2018

Warm-up:  Block Run 12x Burpee, Block Run 10x Burpee, Block run, 8x Burpee. Bear Crawl (slow) the length of the gym.

Strength: Push Press: 3-3-3-1-1 Build each set- Last set should be max load.

Stamina (don’t post): 4 Rounds, not for time: 20x Max Distance Behind the head toss (Slamball (30/20), 3x Legless Rope Climb, 30x Single Arm KB Clean and Jerk (15/side- AHAP).

WOD: 4 Sets:

In 4:00 Complete:

  • 400m Run

AMRAP remaining time:

  • 3x Deadlift (155/105)
  • 3x Hang Power Clean (155/105)
  • 3x Shoulder to Overhead (155/105)

*2:00 Rest Between Sets.

Cool Down: 3 Sets: 1:00 Front Leaning Rest, 1:00 Right Forearm Plank, 1:00 Left Forearm Plank. 1:00 Reverse Plank. Hydrate and fuel within 30

 

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