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Wednesday, March 12, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

  • Deadlift x 10
  • Band Pull a Parts x 15

Skill:
WOD:
In Teams of 4 Complete 5 Rds For Max Reps:

  • Minute 1 = Row for Calories
  • Minute 2 = 25 Wall Balls
  • Minute 3 = 200m Run
  • Minute 4 = Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

  • Deadlift x 10
  • Band Pull a Parts x 15

Skill:
WOD:
In Teams of 4 Complete 5 Rds For Max Reps:

  • Minute 1 = Row for Calories
  • Minute 2 = 25 Wall Balls
  • Minute 3 = 200m Run
  • Minute 4 = Rest
Additional:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

 

4 Sets: (Every 2:30)

  • Deadlift x 10
  • Band Pull a Parts x 15

Skill:

WOD:
In Teams of 4 Complete 5 Rds For Max Reps:

  • Minute 1 = Row for Calories
  • Minute 2 = 25 Wall Balls
  • Minute 3 = 200m Run
  • Minute 4 = Rest
Additional:
  • 10 Minutes Mobility
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