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Free 3 day pass

Tuesday, July 21, 2015

Essentials

Strength/Skill:
Warm Up:

  • Agility Ladder
  • 50 Russian KB Swings

Strength:

Skill:
WOD:
For Time:

  • 3200m Run

15-12-9

  • Deadlift
  • Overhead Squat
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Agility Ladder
  • 50 Russian KB Swings

Strength:

Skill:
Carsyn’s B-Day WOD:
For Time:

  • 3200m Run

21-15-9

  • Deadlift 225/155
  • Overhead Squat 135/95
Additional:

Competition

Strength/Skill:
Warm Up:

  • Agility Ladder
  • 50 Russian KB Swings

Strength:

4 Sets: (EMOM)

  • Clean From Blocks (At Knees) x 2 @70% of 1 RM

*Goal to increase 5# each week if 70% is under 240#, and 10# each week if 70% is above 240#.

Skill:

Carsyn’s B-Day WOD:
For Time:

  • 3200m Run

21-15-9

  • Deadlift 225/155
  • Overhead Squat 135/95
Additional:
  • 10 Minutes Mobility

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