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Monday 09.03.2018

POSTED ON September 2, 2018

Monday | 09.03.2018

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Warm Up:
 
:15 Barbell Hold Overhead
10 Prone Pass Throughs
:15 Pronated Dead Hang
10 Reverse Wall slides
 
x2-3 sets
 
Strength:
 
A. Strict Press
 
75% 1×10; rest :90s
77% 1×8; rest :90s
80% 1×6; rest 90s
 
Metcon:
 
*Compare to 10/23/17
 
RX (Level 1)
 
400m Run
21 Toes 2 Bar
12 Burpees
 
3 Rounds For Time
Intermediate (Level 2)
 
400m Run
15 Toes 2 Bar
12 Burpees
 
3 Rounds For Time
 
Beginner (Level 3)
 
400m Run
15 Hanging Knee raises
12 Burpees
 
3 Rounds For Time
 
Cool Down:
 
3 Rounds For Quality
 
8/8 Lateral Box Step-ups L/R
10/10 Cossack Squats
1:30 Forward Fold

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