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Wednesday

October 15, 2014
Jump Rope
200x

Variety, Coaches Choice

Modified CF Warm-up:
2 rounds of 10 reps:

Samson lunges
Overhead Squat with PVC
Sit-ups
Back-extensions
Ring Rows
Dips
Handstand Push ups

Barbell Complex
DL-HCl-FSq-PP-Bsq-BOR
Hang Power Clean (5×3)
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 15 minutes:
10 DB Snatches, alternating (50/35)
50 Double Unders
15 Toes to Bar

Rx Plus:
AMRAP in 15 minutes:
10 DB Snatches, alternating (60/45lb)
10 Triple Unders
15 Toes to Bar


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