warm up
8 knee jumps
50' bear crawl
4 spidermans
3x
------------------------------------------------------------*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
EXTRA CREDIT
Westside
Sled Work
*see coach for details
Strongman
20 stone to shoulder (175lbs/95lbs)
Endurance
200m run
30 seconds rest
4x
Row
200m row
30 seconds rest
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WOD
Row
200m row
30 seconds rest
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WOD
4 rds for time
50 air squats
10 shoulder to OH (155lbs/105lbs)
*weight moved from ground
POST TIME AND EXTRA CREDIT TO COMMENTS
subbed HSPU for "shoulder to OH" (never done these before and didn't get much ROM, but DEF challenging)
ReplyDelete13:49
Jack- 10:55 RX
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