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16 July 2019

16
Jul

16 July 2019

16 July  2019

Warm-up:  3 Sets, Run Block, Gym bear crawl, 10x Hand release push up, 15x Sit up.

Strength:  Strict Press: 10-8-6-4 Increase weight with sets. Increase weight from last week on all sets if able.

Stamina: 5 Rounds, not for time: 14x KB Push Press, 16x Arc Ball Slam, 10x Weighted strict Pull up. 

WOD: For time (all Coaches please make sure Dumbbells are all put up neatly on racks – this needs to be done at each class):

  • 12-10-8-6-4: Dumbbell Burpee (35/20)
  • 24-20-16-12-8: Calorie Bike/Ski Erg (start half folks on Thrusters if large class)
  • 12-10-8-6-4 Dumbbell Thrusters (35/20)
  • 24-20-16-12-8: Ab-Mat Sit-ups

Cool Down: 4 sets: 10 Hollow Rocks, 10 Ins and Outs, Rest between Sets

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