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24 July 2017

24
Jul

24 July 2017

24 July 2017

Warm-up: 800m Run to W Alabama, 4 Rounds: :30 Wall Ball, :30 Rest, :30 Burpees, :30 Rest.

Strength: Back Squat: 7-5-3-1-1 Each set to be done as heavy as possible.

Work Capacity: For Time:

9-12-15:

  • Power Snatch (95/65)
  • Front Squat (95/65)

21-15-9:

  • Shoulder to Overhead (95/65)
  • Sit-up / GHD Sit up is ARX (Pull out the GHDs and

Cool Down: 5 Rounds:  10 Hollow Rocks / 5 V Ups

 

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