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26 June 2019

26
Jun

26 June 2019

26 June 2019

Warm-up:  500m Row, 20-15-10: Wall Ball (light), GHD (or Ab Mat) Sit up, Back extensions on the GHD or with an empty bar (please don’t drop empty bars).

Strength: Deadlift: 7-5-3-3 Increase weight with sets.

Stamina: 4 Rounds, not for time: 400m run with slam ball (30/20), 15x Burpee Pull up, 12x Barbell Hip Thrust (Heavy but manageable).

WOD: 7:00 AMRAP (Note:  Start half of the class on the second AMRAP to share bikes)

  • 7x Power Clean (155/105)
  • 7x Burpee over the bar

*3:00 Rest

7:00 AMRAP:

  • 10/7x Calorie Bike
  • 10x Wall Ball (20/14)

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

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