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9 October 2019

9
Oct

9 October 2019

 

9 October 2019

Warm-up: 500m Row, 3 Sets, 10x Wall Ball push press, 10x Wall Ball Chopping Slams, 6x Burpee.

Strength: Strict Press 6×4, increase weight slightly from last week (about 2.5-5%). 

Stamina: 4 Rounds, not for time: 100m Double arm overhead KB Carry, 12x Burpee Pull up, 25x Clapping push up. 

WOD: 5 rounds for time: 

  • 10x Hang power clean (135/95)
  • 7x Toes to Bar
  • 30x Double under (60 Singles)
  • Run to the End of the Parking Lot and Back

Cool Down: EMOM10:  20 Seconds Max Effort Bike; 40 Seconds Rest

 

 

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