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Friday 07/02/20

Friday 07/02/20

A. WARM-UP x3

-x20 scissor swings

-x20 shoulder openers

-x10 T-roll plank

-x10+x10 T-openers in lunge

-x5 tuck jumps

 

B. EMOM FOR 6MINS

min1: x20 reverse snow angels

min2: x20 renegate rows in plank (1 DB)

 

C. E1.5M FOR 9MINS

x1 push press + x1 power jerk (BOTC)

 

C. WOD – DB “DT” FOR TIME

21 – 15 – 9

DB DLs

DB hang cleans

DB shoulder 2 OH

 

 

METCON

A. WARM-UP x3

-x20 scissor swings

-x20 shoulder openers

-x10 T-roll plank

-x10+x10 T-openers in lunge

 

B. the same

 

C.Β WOD – 5 ROUNDS FOR TIME

20 heavy KB DLs

30 box step ups

20 DB push press

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