Wednesday 160921
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Hops!
9-12-15-18-21-24 reps:
KB Swing, 53#
Burpee
Cash Out:
3x20 Back Extensions
Tuesday 160920
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EMOM for 30:00
Minute 1: Deadlift 3 Reps
Minute 2: 35 Double Unders
Minute 3: 10 Handstand Push ups
Monday 160919
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The inchworm is everyone's favorite warm up.
Back Squat 3x5
5 Rounds:
Row 250m
25 Thrusters, 45#
15 Toes to Bar
Friday 160916
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Snatch 5x2
AMRAP in 12:00:
Row 300m
10 Burpee over Erg (or Barbell)
15 Overhead Squats, 95#
Thursday 160915
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Raj's favorite toy.
Every Minute on the Minute: 1 Split Jerk @ 80-85%
3 Rounds for time:
Run 400m
21 Handstand Pushups
3 Rope Climbs