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Locomotive

13
Jan

Locomotive

598c8f1c7b1311e3a97a1280cd5e4e2e_8

STRENGTH

 

Back Squats

 

10 @ 50%

10 @ 60%

10 @ 70%

4-4-4 @ 85 %

 

(15 min cap)

 

WOD

 

“Blind Melon”

 

AMRAP in 10 min

 

10 Burpee Jump Over BB

5 Hang Power Cleans (135/95)

5 STO

 

rest 2 min

 

Max Pull Ups in 2 min

 

into…

 

3 Rounds of:

 

25 KBS

25 Push Ups (games)

 

(9 min cap)

 

rest 2 min after you are done then.

 

4 sets of HSPU x max reps (Box Progression)

 

4 sets of Wall Ball x Max UB reps