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29 October 2019

29
Oct

29 October 2019

 

29 October 2019

Warm-up: W Alabama Run, 3 sets: 20x jumping lunge, 10x Russian Kettlebell swing, 10x V-up.

Strength: Back squat EMOM 10:00 complete 4x reps (moderately light load)

Stamina: 4 Rounds, not for time: 50m Reverse walking lunge, 20x GHD Sit up, 10x Burpee box jump.

WOD: 20:00 AMRAP:

  • 5x Power Cleans (135/95)Rx   (165/115)ARx    (185/135)ARx+
  • 10x Slam Balls (30/20)
  • 15x Lunge Steps (in place)
  • Run to the End of the Parking lot if out back or to the large tree on the left if out front

Cool Down: Wall Sits 5 Sets:  1:00 on/off

 

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