Tuesday April 11, 2017

 In WOD

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Conditioning:

“Kelly” with a twist

5 Rounds for Time

400m run

30 burpees

30 wallballs 20/14

 

Competitors:

A. Strength: Bamboo bar hold at eye level; build to max weight with 10 sec hold.

B. Class WOD

C. Bulgarian split squat 4×3 @85%

D. 50 Diaphragmatic breaths

E. Reverse hyper 3×15

F. EMOM x6 3 TnG clean & Jerks @ 50-65%

G. EMOM x6 1 pegboard

H. 25x L-sit parallette roll

Track Work

AMRAP x30

Sprint straight away 100m, jog remaining 300m; repeat for 30 minutes

 

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