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1 April 2019

1
Apr

1 April 2019

1 April 2019 

Warm-up: 800m Run to W. Alabama, 3 sets: 14x Speed Skaters (set up two stacks of 3-4 45# plates), 12x Box Step up (share boxes), 20 Single count Mountain Climbers.

Strength:  Back Rack Walking Lunge: Alternating legs, 4×16 (8/side) – 1:00 Rest between sets. Add 5-10lbs from last week.

Stamina: 4 Rounds, not for time: 200m Farmer Carry, 10x Front Squat (135-155/95-115), 20x GHD Sit up.

WOD: “Helen”

3 Rounds for time:

400 Meter Run to Branard

21 Kettlebell Swings (53/35)

12 Pull-ups

Rest 5:00

“Annie”

50-40-30-20-10

Double Unders

Ab Mat Sit-ups

Cool Down: 6 sets: Planks 1:00 on/off

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