WORKOUT OF THE DAY
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Complete the following:
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40 Wall Balls
60 Deadlifts @155/105
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40 Wall Balls
45 Hang Power Cleans @155/105
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40 Wall Balls
30 Power Jerks @155/105
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Then,
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ROW INTERVAL TEST
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500 METER SPRINT x1
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**Max effort. You are being called to find your most efficient, consistent, and fastest time on the 500 meter row sprint.**
Workout of the day: - Run 800 Meters 70 Wall balls 60 Toes to Bar 50 Walking Lunges 40 Pull ups 30 burpees 20 One arm KB thrusters (10-10)
Workout of the day -— 3 Rounds - Run 400 Meters 12 Push Press @95/65 straight into, 3 Rounds 20 Box Jumps 12 front rack KB front Squats straight into, 3 rounds for time 50 double unders 12 DB snatch 5
Workout of the day - Teams of 2 8 Min AMRAP: Partner 1: 250 Meter row Partner 2: Max Power Clean and Jerk @135/95 ***Partner 2 works until Partner 1 is done…Then Switch*** 8 Min AMRAP: Partner 1: 12/8
