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Thursday 03/01/19

Thursday 03/01/19

A. WARM-UP x3

-x20 scissor swings

-x20 arm hugs

-x10 squat jumps

-x10 yoga plex

-30sec hang

 

B. EMOM FOR 9MINS

min1: x40sec plank

min2: x20 single leg V-up

min3: x20 knee tuck ins

 

C. EMOM FOR 6MINS

x1 power clean + x2 power jerks

 

D. EMOM FOR 4MINS

x1 power clean + x1 power jerk

 

E. WOD – “FRAN”

21 – 15 – 9

thrusters

pull ups

 

(RX: 43kg/30kg, Sc: 30kg/20kg, Beg: 20kg/15kg)

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