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6 November 2018

6
Nov

6 November 2018

6 November 2018

Warm-up: 800m Run to W. Alabama, 3 Rounds: 16x Alt. Arm DB Push Press, 12x Slamball

Strength: Push Jerk : 5×4 5-10# Heavier than last week.

Stamina (don’t post on board): 1 Round, not for time: 800m Overhead Sandbag Carry, 40x Alternating Single arm DB Power Clean and Jerk (HEAVY), 10x Rope Climb.

Work Capacity: 20:00 AMRAP

  • 6x Toes to bar
  • 12x KB Swing (55/35)
  • 6x Pull up
  • 12x Wall Ball (20/14)
  • Run to the End of Parking Lot and Back
  • Rest 0:30

Cool Down: 6 Sets: 1:00 C2 Bike or Assault Bike (Hard Pace), 1:00 Rest.

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