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6 August 2019

6
Aug

6 August 2019

6 August  2019

Warm-up:  500m Row, 3 sets: 10x Push up, 8x Knees to elbow, 6x Burpee. Run to JITB and back

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

Stamina: 4 Rounds, not for time: 50m DB Bear crawl, 20x Weighted Push up, 15x Strict Chest to bar Pull up.

WOD :4 sets: each set 4:00:

  • Block Run
  • 10x DB Burpee (RX:35/20), (ARX:50/35)
  • Max Calories on Choice of Erg or Bike in Remaining Time

*2:00 rest between sets

Cool Down:  5 Sets: Planks 1:00 on/off

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