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8 August 2019

8
Aug

8 August 2019

 

8 August  2019

Warm-up:  3 Sets: 12x Wall Ball Push press, 20x Mountain Climbers,  10 Calories on Bike (have some people start on bike to share)

Strength: Bench Press: 5×7 (4 sec. decent, 1 sec. pause at bottom, explode up).Increase weight slightly from last week, ensure all sets are still at tempo and unbroken.

Stamina: 4 Rounds, not for time: 20x Supine Barbell Row, 12x Renegade row, 20x Slam Ball (40/30)

WOD: For time:

10-8-6-4-2:

  • Power Clean (RX: 155/105) (ARX:  185/135)

20-16-12-8-4

  • Burpee over the bars

*30 Double Unders after each set

Cool Down: 4 Sets:  20 Ab Mat Sit-ups, 20 Ins and Outs

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