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Monday 11.05.2018

POSTED ON November 5, 2018

Monday | 11.05.2018

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Warm Up: (8-10min)
 
5/5 kb high pull
:15 dead hang
50ft samson lunge
200m jog
 
x2-3 sets
 
Metcon: (25-45min)
 
“The Pale Ale”
 
RX (Level 1)
 
20 unbroken wall balls 20/14
30 unbroken double unders
400m run
30 box jump 24/20
20 pull ups
 
4 rounds for time
Intermediate (Level 2)
 
20 wall balls 20/10 9ft target
30 double unders
400m run
30 box jump 24/20
20 pull ups
 
4 rounds for time
 
Beginner (Level 3)
 
20 wall balls 14/10 9ft target
20 unbroken double unders
400m run
20 step ups 24/20
20 jumping pull ups
 
4 rounds for time
 
Cool Down: (10min)
 
10min for Quality
 
2min pigeon
2min forward fold
2min half split L/R
2min puppy dog

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