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June 24, 2019
a) WARM UP:
run 200 meters
20 Air Squats
20 banded pull aparts
20 Glute Bridges
run 200 meters
b) STRENGTH 1:
Back Squat:
5 sets of 5 reps @
55% of 1RM (no higher)
c) STRENGTH 2:
Strict press:
5 sets of 5 reps @
55% of 1RM
DO NOT REP OUT ON THESE
c) WOD:
3 Rounds for time:
25 Calories assault bike (substitute a 200m sprint if bikes are taken)
50 calorie row (P:30 cals)
12 Push Jerks 155/115 (P: 115/85, Rx+: 175/125)
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glennstake
June 23, 2019
WOD
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