Wednesday 07-25-18 S

Tuesday, July 24, 2018

Warm Up:
Leg swings forward/backwards x 10 each leg
Leg swings side to side x 10 each leg
250 M Row or 200 M Run  
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Partner Up...
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Junkyard Dog Warm Up: 
Jump Over Arm Leg Arm x 10 each 
Jump Over Back In Plank Then Crawl Under x 6 each
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Grab PVC/10 Pass Thrus & 10 Figure 8s... 
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PVC Burgener Warm Up (3 Sets): 
- Down and up X 3 
- Elbows high and outside X 3 
- Muscle snatch X 3 
- Jump and land X 3 
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Grab BB...
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Strength:
Every Min for 7 Mins:

2 TnG Hang Power Snatches

- build heavier 20/10lbs than workout
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Workouts:  
OPTION A: 

20 Min AMRAP of: 
15 Wall Balls 20/14 
1 Rope Climb  
10 Double KB Power Cleans 45/35    
1 Rope Climb 
5 Hang Power Snatches @ 135/95  
1 Rope Climb 

 

OPTION B: 
20 Min AMRAP of: 

20 Calorie Row 
15 Wall Balls 20/14  
10 Double KB Power Cleans 45/35  
5 Hang Power Snatches @ 135/95 

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