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13 March 2019

10
Mar

13 March 2019

13 March 2019

Warm-up: 500m Row, 3 sets: 6x Good morning, 6x Hang Power Clean, 6x Front Squat, 6x Burpee. (Start with empty barbell, add weight each set). Please do not drop empty bars or bars with 10# on either side!!!!

Strength: Barbell cycling: Power Clean 10-8-6-4-2 Reps, each set should be heavy with perfect form. Rest as needed between sets. Heavier than last week!!!!

Stamina: 4 Rounds, not for time: 16x Alternating Back rack reverse lunge (Moderately heavy but unbroken every round),

WOD: “ Double Under Cindy”: 20:00 AMRAP:

  • 5x Pull up (if you want to save your hands for 19.4, do GHD Sit-ups or Ab Mat Sit-ups)
  • 10x Push up
  • 15x Air Squat
  • 20x Double Unders (40 Singles)

Cool Down: 4 Sets:  10 Hollow Rocks and 10 Russian Twists with a Plate, Rest Between Sets 

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