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Frieday!!!

19
Sep

Frieday!!!

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SKILL

 

3 Rounds of:

 

10 Burpees

10 BB Bent Over Row @ 3121

10-15 m Handstand Walk or Handstand Hold :30 sec

 

(12 min cap)

 

STRENGTH

 

Floor Press 

 

Warm Up sets @ 22×1 (rest no more than :90 sec)

 

5 @ 65%

3 @ 70%

2 @ 75 %

 

Working Sets @ 20×1 (rest as needed)

 

2 x 3 reps @ 80%

2 x 2 reps @ 90%

2 x 1 reps @ 95+%

 

***Perform 2-3 Strict Pull Ups after each set

 

(25 min cap)

 

WOD

 

AMRAP in 15 min

 

10 KBS

10 Box Jumps

30 DU’s