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4 January 2019

4
Jan

4 January 2019

4 January 2018

Warm-up: Run to Richmond, make a right and run to Buffalo Speedway, Run back then, 2 Rounds:

From Turf: Lunge Across Gym, 10 Hollow Holds on the Rig, Burpee Broad Jump Across Gym back to Turf

Strength: Cleans (yes, squat) 5-5-5-5-5: Increase load each set. Attempt for Touch and Go.

Stamina: 4 Rounds, not for time: Odd Object Carry around the Block – choose 4 different pieces of equipment to carry around the block, preferably increasing in weight.

WOD:

7 Rounds for Time:
12 Russian KB swings  (70/53)
8 Burpee Box Jump Overs (24/20)
1 Rope Climb for RX’d (Sub 5 Pull-ups)

Run to the End of the Parking Lot and Back

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

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