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Friday 01.03.2020

POSTED ON January 2, 2020

Friday | 01.03.2020

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Warm Up:
50ft reverse bear crawl
:15 dead hang
15 hollow rocks
50ft walk on toes forward
x2-3 sets
 
Metcon:
 
RX/Level 1
400m run
45 dumbbell power cleans 50/35
600m run
30 dumbbell power cleans 50/35
800m run
15 dumbbell power cleans 50/35
For Time
Intermediate/Level 2
400m run
45 dumbbell power cleans 35/20
600m run
30 dumbbell power cleans 35/20
800m run
15 dumbbell power cleans 35/20
For Time
 
Beginner/Level 3
400m run
45 dumbbell power cleans 20/10
600m run
30 dumbbell power cleans 20/10
800m run
15 dumbbell power cleans 20/10
For Time
 
Cool Down:
3 rounds for quality
1min shoulder T L/R
1min saddle eagle L/R
1min puppy dog
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