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WOD

Monday 07.30.2018

POSTED ON July 29, 2018

Monday | 07.30.2018

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Warm Up
 
5 Muscle Clean
5 Hang Power Clean
5 Thrusters
 
x3-4 sets
 
Strength
 
EMOM 6min
 
1st min 3 power cleans 80-85% of 1RM
 
*If athletes do not have a 1RM their to establish one during this time so we can use percentages for this month on the lifts
 
Metcon:
 
RX (Level 1)
 
20min AMRAP
 
18 Box Jumps 24/20
15 Kettlebell Swing 53/35
12 Toes 2 Bar
Intermediate (Level 2)
 
20min AMRAP
 
18 Box Jumps 20in
15 Kettlebell Swing 35/26
8 Toes 2 Bar
 
Beginner (Level 3)
 
18 Step-ups 24/20
15 Russian Kettlebell Swing 35/26
12 Hanging Knee Raises
 
Cool Down:
 
3 Rounds For Quality
 
1min Seal Stretch
30ft Crab Walk with Hips Extended
10 Prone Pass Throughs
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