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5 May 2020 – Equipment Return – 11 a.m. to 2 p.m.

30
Apr

5 May 2020 – Equipment Return – 11 a.m. to 2 p.m.

Warm-up: Run to W. Alabama or Row 1000m, 3 Sets: 10x Hand release Push up, 10x ring row, 20x 2 count Mountain Climbers. 

Strength: Strict Press: 3×7. 

Stamina: 5 Rounds, not for time: 100m Double arm KB overhead carry (sub 1:00 march in place if needed), 10x Strict chest to bar pull up. 16x Wallball sit up to target.  

WOD: 16:00 AMRAP: 

  • 16x Single arm DB Snatch (8/side) (50/35)
  • 8x Toes to bar 
  • 30x Double under 
  • Run to the end of the parking lot and back

Cool Down: 4 Sets: 1:00 Wall sits on/off

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