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Thursday 04.12.2018

POSTED ON April 11, 2018

Thursday | 04.12.2018

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Warm Up:
 
20 jumping jacks
200m jog
5 strokes rower arms only
5 strokes rower legs only
 
x3
 
Metcon:
 
RX
 
2min cal row
2min shuttle run (back and forth in room 25ft segments must touch line with hand)
2min half burpee
2min handstand walk (25ft segments)
 
x5
Intermediate
 
2min cal row
2min shuttle run (back and forth in room 25ft segments must touch line with hand)
2min half burpee
2min Handstand Shifts (handstand hold on wall shift 1 hand on to a plate that sit between your hands
then shift the other hand to the plate this will be 1 rep)
 
x5
 
Beginner
 
2min cal row
2min shuttle run (back and forth in room 25ft segments must touch line with hand)
2min half burpee
2min bear crawl (25 segments)
 
x5
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