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10 July 2019

10
Jul

10 July 2019

10 July  2019

Warm-up:   3 sets: 500m Row, 12x Russian KB swing, 10x RDLs, 8x Burpee. (12 Minutes Max)

Strength: Deadlift: 7-5-3-3 Increase weight with sets. Increase weight from last week, all sets. (17 Minutes Max)

Stamina: 3 Rounds, not for time: 400m Farmer carry, 20x Sandbag Get up, 100m Crabwalk (feet forward). 

WOD: 3 Rounds for time:

  • 800m Run 
  • 15x Thruster (135/95)
  • 20x Slam Ball (30/20)

Cool Down: 8 sets: 10 Hollow Rocks, Rest Between Sets

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