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Saturday, March 11, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:
WOD:
With a Partner Complete AMRAP in 20 Minutes:

  • 15 Wall Ball
  • 10 Push Up
  • 30 Double Unders
  • 5 Front Squat
  • 15 Deadlift

Partners Alternate Movements.
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:
WOD:
With a Partner Complete AMRAP in 20 Minutes:

  • 15 Wall Ball
  • 10 Handstand Push Up
  • 30 Double Unders
  • 5 Front Squat 185/125
  • 15 Deadlift 185/125

Partners Alternate Movements.
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:
WOD:
With a Partner Complete AMRAP in 20 Minutes:

  • 15 Wall Ball
  • 10 Handstand Push Up
  • 30 Double Unders
  • 5 Front Squat 225/155
  • 15 Deadlift 225/155

Partners Alternate Movements.
Additional:
  • Mobility

 

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