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4 February 2014 – “Coach David’s Birthday: A Nefarious Efrafa”

3
Feb

4 February 2014 – “Coach David’s Birthday: A Nefarious Efrafa”

Happy Birthday to Coach David!!!!!!

 

EMGhi-8408

Warm-up: Row 1000 Meters,

then 3 Rounds:  10 KB Swings (Light), 10 Burpees

Strength/Skill: Bench Press 3X5, Add 5-10# from last time!, Perform 30 to 50 AbMat Sit-ups or Air Squats between each set

WOD: “Coach David’s Birthday:  A Nefarious Efrafa”

AMRAP 12 Minutes:

3 Power Cleans (185#-155#/135#-105#)

5 T2B

7 (2) Push-up Box Jumps (24/20)

Cool Down: 3 Rounds: 15 GHD Sit-ups, 10 Calorie AirDyne

2-4-2014