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8 June 2020 – WE ARE OPEN!!!! YOU MUST BE REGISTERED!!!!

20
May

8 June 2020 – WE ARE OPEN!!!! YOU MUST BE REGISTERED!!!!

8 June 2020

Warm-up: West Alabama then 15 Minutes of Squat Therapy, Mobility, and Weighted Squat Holds

Strength: Back Squat: 9-7-5-3: Start 1st set at approximately 85% of capacity. Increase weight with each reduction in reps. 

Stamina: 5 Rounds, not for time: 20x KB step up (One arm front rack other arm farmer carry, 10/side), 8x Burpee – broad jump, 20x GHD sit up (Sub weighted sit up if needed). 

WOD: On a 12 Minute Clock: 10-8-6-4-2:  

  • Power Clean (135/95) RX  / (185/135) ARX 
  • Burpees over the bar 

*30x Double under after each set of 10-8-6-4-2

Then, Max Distance Row or Ski, Record Clean Weight and Meters

Cool Down: 2,000m Row – Recovery pace.

 

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