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2 October 2019

2
Oct

2 October 2019

2 October 2019 

Warm-up:  3 sets: 250m Row, 15x Jumping Air Squat, 12x Russian KB Swing, 20x Mountain Climbers (start as a stretch, then increase speed each round).

Strength: Back Squat: 5×5, increase weight slightly from last week (about 2.5-5%). 

Stamina (don’t post on board): 4 Rounds, not for time: 50m Farmer carry walking lunge, 200m KB Front rack carry, 16x Burpee box jump. 

WOD: 5 Rounds for time: 

  • 10x Power Snatch (95/65)
  • 8x Overhead Squats (95/65)
  • 6x Pull up
  • Run to the Building Next Door (out back) or to the Big Tree on the left if out front

Cool Down: 5 sets: 15 GHD Sit-ups, Rest Between Sets

 

 

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