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6 April 2017

6
Apr

6 April 2017

6 April 2017

Warm-up:  W Alabama Run, 3 Rounds:  10 Ring Rows, 10 Push-ups, 10 DUs, 5 Burpees

Strength/Skill: Bench Press: 10 Minutes EMOM – 3 Reps @60% 1RM

WOD: For time: (using one bar, stage weights)

  • 27 Thrusters (45/35)
  • 400m Run to Branard
  • 21 Front Squats (75/65)
  • 400m Run to Branard
  • 15 Back Squats (105/95)
  • 400m Run to Branard
  • 9 Hang Squat Cleans (135/115)

Cool Down: 3x 10 GHD Sit-ups, 20 Ab Mat Sit-ups

 

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