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19 July 2018

19
Jul

19 July 2018

19 July 2018

Warm-up:  500m Row, 21-15-9: Russian KB Swing, Sumo Deadlift with KB, Hip Bridge.

Strength: Sumo Deadlift: 5-5-5-3-3 Each Set AHAP.

Stamina (don’t post on board): 4 Rounds, not for time: 10x Snatch Pull (AHAP- Unbroken), 20x Alternating foot Toe to bar, 10x Sandbag Get up.

WOD: 4 Sets:

In 3:00 Complete:

  • 10x Hang Power Clean (135/95)
  • 8x Box Jump Overs (24/20)
  • Max Double Unders /Max Cal Row / Max Cal Echo Bike / Max Burpees in remaining time. Record BEST SET only!!!!

*2:00 Rest between sets.

Cool Down: 3 Sets: 1:00 Leaning rest, 1:00 Forearm plank Right, 1:00 Forearm plank Left, 1:00 Reverse plank, Rest as needed between sets.

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