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Monday 05.08.2017

POSTED ON May 8, 2017

Monday | 05.08.2017

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Performance Option
Cleans 4 x 1.1.1.1
Rest 10-15 seconds b/n each single, increase weight each set

WOD
3 Sets For Time
Row 250m
20 Wall Balls 20/14
20 KB Swings 53/35
Rest 3:00 between sets

* goal is to sprint on the rower, and go unbroken through WB and KB, knowing that you will rest in between sets.

 

Fitness Option
4 Sets
Romanian DL X 6
Dumbell Push Press X 8
DUB work for :60 seconds

If athletes don’t attempt DUBs they do burpees for :60

WOD
3 Sets For Time
Row 250m
20 Wall Balls
20 KB Swings
Rest 3:00 between sets

* goal is to sprint on the rower, and go unbroken through WB and KB, knowing that you will rest in between sets.

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