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9 June 2017

9
Jun

9 June 2017

9 June 2017

Warm-up: 3 Rounds: Run to Jack in the Box, 10 Burpees, 5 Push-ups to Down Dog (Hold 10 Seconds)

Strength: Bench Press: 10 rounds: EMOM: 3 reps AHAP (Heavier than last week)

WOD: Fight Gone Bad

Three rounds of:

 

  • Wall-ball, 20/14 pound ball, 10 foot target for EVERYONE
  • Sumo deadlift high-pull, 75/55 pounds
  • Box Jump, 20″ box (Reps) – YES, it’s 20″ for EVERYONE
  • Push-press, 75/55 pounds
  • Row (Calories)

In this workout you move from each of five stations after a minute. You can start at any station.  The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Score is 3 Cumulative Sets of Reps.

 

Cool Down: 3 Rounds:  1o GHD Sit-ups, 5 Burpees

 

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