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Workout

WOD – 06/28/19

SKILL
9min EMOM
MIN 1: 5 reverse front rack lunges (each leg)
MIN 2: 4 tempo front squats
MIN 3: 3 front squats

WOD
1 mile run
50 mb cleans (20/14)
40 kb deadlifts (70/53)
30 HSPUs
20 calorie row
10 front squats (155/105; from rig)

FIT360
18min EMOM
MIN 1: 8 step-overs (20/14)
MIN 2: 8 dips (ring, box, bench)
MIN 3: 20m farmer’s carry (35/25; each hand)

The 20m carry is two full lengths of the gym. The carry will be a pinch of the plates, and should be a challenging weight. Work that grip strength!

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WOD – 06/27/19
Week of July 1st

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