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Tuesday 08.07.2018

POSTED ON August 6, 2018

Tuesday | 08.07.2018

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Warm Up:
 
50ft Single Arm Dumbbell Carry L/R
7/7 Dumbbell High Pull
5/5 Single Leg Dumbbell RDL
 
x3
 
10 Alternating Leg Step Ups
50ft Walk on Toes Forwards
10 Cossack Squats
 
x3
 
100ft Shuttle Run
8 Dumbbell Snatch Alternating
4 Box Jump Overs 
 
x2-3; rest 1:30-2:30 between each part
 
Metcon:
 
Level 1 (RX)
 
6 Rounds For Time
 
400m Run
20 Alternating Dumbbell snatch 50/35
10 Box Jump Over 24/20
Level 2 (Intermediate)
 
6 Rounds For Time
 
400m Run
20 Alternating Dumbbell Snatch 35/20
10 Box Jump Over 24/20
 
Level 3 (Beginner)
 
6 rounds for time
 
400m Run
20 Alternating Dumbbell Snatch 20/10
12 Step Overs 24/20
 
Cool Down:
 
3 Rounds For Quality
 
10/10 Turkish Sit-up (not get up)
8/8 Powell Raise @32×1
15 Arch Rocks with a PVC Pipe
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