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Tuesday

6
Jan

Tuesday

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SKILL

 

30 Jumping Jacks

then…

3 Rounds of:

10 MB Goblet Squats

10 MB OH Walking Lunges

10 Dips @ 2012

then …

30 Jumping Jacks

 

(12 min cap)

 

STRENGTH

 

Tempo Back Squat @ 22×1

 

3 @ 50% of 1-RM

3 @ 60%

3 @ 70%

 

Working Sets

 

3-3-3-3-3 @ 75-80% @ 22x1

 

(25 min cap)

 

WOD

 

EMOTM for 18 min 

 

Min 1 = 10 Pull Ups / L1 = 4 Tempo Pull Ups @ 31A1

Min 2 = 8/6 Plate (45/25) Burpee Box Step Over (20 inch box)

Min 3 = 15 KBS (53/35)