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9 August 2012 – “21”

9
Aug

9 August 2012 – “21”

Warm-up
20 Push-ups, 20 Jumping Jacks, 15 Pushups, 15 Jumping Jacks, 10 Pushups, 10 Jumping Jacks, 5 Pushups, 5 Jumping Jacks

Strength/Skill – 5,5,5 Benchpress working up to a Heavy 5 (Each set should be increasing in weight…for example 5×205 ,5×225 ,5×245) Make sure we have spotters set up and mindful, absolutely NO false grip!!!

WOD

3 Rounds of:
21 Hang Power Cleans 155#/105#
21 Slam Ball Jumping Jacks AHAP
21 Slam Balls AHAP, same ball
21 Slam Ball Situps AHAP, same ball

Optional Cool Down –

3 sets of 15 GHD Situps
3 sets of 15 Toes to Rings

 

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