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Monday

2
Feb

Monday

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Another great weekend of competition!! Congrats to Angelica, Phil, Art, Ryan on their performance!!!!

SKILL

 

AMRAP in 7 min of:

 

40Double Under

8 Roll To Candlestick (single leg if possible)

8 Kippin on the bar

 

STRENGTH

 

Front Squats @ 22×1

 

Every 2 min for 16 min ( 8 sets)

 

4 @ 50%

4 @ 55%

3 @ 60%

3 @ 65%

2 @ 70%

2 @ 70%

2 @ 70%

2 @ 70%

 

WOD

 

5 Rounds for max reps of :40 sec ON/:20 sec OFF

 

Front Racked Lunges (115/75)(80/55)(65/45)

Deficit Push Ups or  HSPU

Box Jump Over (20″)