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Monday Buy in – 2 Rounds – 40 Skips / 12 Cossack Squats / 12 Face Pulls / 30 sec Quad Roll A) Back Squat – Build to a Heavy Double B) DB Bent Over Row – 4 x 8 Metcon – 10 min AMRAP30 Double Unders 10 Pull-ups 10 HSPU Tuesday Buy in – […]
Monday Buy in – EA Warm up A) Front Squat – 4 x 4 @ 70-79% B) Strict Pull ups – 3 x max effort *if you cant do a minimum of 5 then add so me bands Metcon – 12 Min AMRAP 200m Run 15 KB Goblet Squats (53/35) 10 Push ups Tuesday Buy […]
Warm up – 3 Rounds 1 min Run 10 Roll Over to V-sit 10 Wall Hinge + Side to Side 10 Yoga Push-up Prep – 2 Rounds 5/5 Hang Clean + Jerk 5/5 Hang Snatch 10 Mountain Climbers 10 Up-Downs 10 Butterfly Sit-ups A) United In Movement – WOD #4 9 min AMRAP Compete – […]
