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23 July 2018

23
Jul

23 July 2018

23 July 2018

Warm-up:  800m run to W Alabama, 21-15-9: Russian KB Swing, KB Deadlift, Air Squats

Strength: Back Squat: 5-5-3-3-1 Each Set AHAP.

Stamina (don’t post on board): 1 Round, not for time: 100x Farmer Carry Step up (55/35 – 20” Box), 800m Run with weight plate (45/35), 30x Sandbag Get up.

WOD: 2 Rounds for time (20:00 hard cap):

  • 50/40 Cal Row (ARX – Echo Bike)
  • 40x Kettle Bell Swing (55/35)
  • 30x Box Jump (24/20)
  • 20x Alternating DB Snatch (50/35)
  • 10x Burpee Box Jump Overs

Cool Down: 4 Sets: Wall Sits:  1:00 on/off

 

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