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Wednesday 05.27.2020

POSTED ON May 26, 2020

Wednesday | 05.27.2020

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General Warm Up:
50ft Spider-Man crawl
50ft quad pull
50ft toe pull
Complete 2 rounds
 
Specific Warm Up
200m jog
10 lemon squeeze
4 candle sticks
4 box step overs (2nd and 3rd round jump)
4 hollow to arch kip
Complete 3 rounds
 
Metcon: “Loki”
 
RX (Level 1)
400m run
40 burpee box jump overs 24/20
40 toes 2 bar
400m run
20 burpee box jump overs 24/20
20 toes 2 bar
For Time
Intermediate (Level 2)
400m run
30 burpee box jump overs 20/16
30 toes 2 bar
400m run
20 burpee box jump overs 20/16
20 toes 2 bar
For Time
 
Beginner (Level 3)
400m run
30 burpee box step overs 24in
30 hanging knee raise
400m run
20 burpee box step overs 24in
20 hanging knee raises
 
For Time WOD 2:
Complete 3-4 rounds
5/5 on high pull
15 dumbbell skull crusher
10 lateral dumbbell raise
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