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Friday 12.08.2017

POSTED ON December 7, 2017

Friday | 12.08.2017

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Warm Up:
 
50ft walk on toes
5 strokes rower arms only
50ft walk on heels backwards
5 strokes rower legs only
10 groiners
5 scap pull ups
 
x2-3 sets
 
Metcon:
 
Flow Session:
 
30min AMRAP
 
Level 1 (RX)
 
400m run
100ft reverse bear crawl
500m row
100ft single arm DB overhead lunge 50/35
100 single unders (do not do double unders)
10 strict pull ups
Level 2 (Intermediate)
 
400m run
100ft reverse bear crawl
500m row
100ft single arm DB overhead lunge 35/20
100 single unders (do not do double unders)
10 strict pull ups
 
Level 3 (Beginner)
 
400m run
100ft reverse bear crawl
500m row
100ft single arm DB overhead lunge 20/10
100 single unders (do not do double unders)
10 banded strict pull ups (no kipping)
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