Thursday 07-13-17 S

Wednesday, July 12, 2017

Warm Up: 

Foam Roll- posterior and anterior leg 

Hip Mobility- prayer holds and pigeon 

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Mini Wod: 

6-4-2 of Calorie Row 

6 Plank Walk Outs 

6 Single Leg Russian Step Ups 20/16

6 Box Jumps/Step Downs 

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After 3 Rounds 10 Burpees 

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Skill Work: 

TnG Power Cleans 

Rebounding Box Jumps 

 

 

25 Mins of: 
Min 1: 10 Power Cleans 115/75 
Min 2: 10 Wall Balls 20/14 
Min 3: 10 Box Jumps 20/16" 
Min 4: 10/8 Calorie Row (see progression) 
Min 5: Rest 

R1: 10s (cals 10/8)
R2: 12s (cals 12/9) 
R3: 14s (cals 14/10)
R4: 16s (cals 16/11)
R5: 18s (cals 18/12) 

 

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