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Wednesday, June 17, 2020


Warm Up

3 Rounds: 1:00 Marching 30 Plate Hops 30 Flutter Kicks


Metcon

30-20-10: Single Arm DB Alternating Power Snatches 50/35 or Barbell Snatches 75/45 Pushups

10-20-30: Single Arm DB Alternating Hang Clean 50/35 or Barbell Hang Clean and Jerk 75/45 Burpees over DB or Bar

Post WOD Strength:

AMRAP 5: 1 Curl + 1 Strict Press 1 Curl + 2 Strict Presses 1 Curl + 3 Strict Presses Continue to add (1) strict press. Use barbell or DB’s

Accessory Work

3 Rounds: 20 Scap Only Push Ups 10/10 Upright Rows (use a weight that allows for 10 to be challenging) 15 Bent Over Barbell Rows

Stretch Sesh!

10 T-Spine Open Book Stretch (Each Side) 2:00 Frog Stretch 10 T-Spine Open Book Stretch (Each Side)

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