Tuesday August 9th, 2016
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Category: WOD

Tuesday August 9th, 2016

Warm up-

3 Rounds

15x Cal Row

10x Lunges

5x Tuck Jumps

Then:

1 Min- Squat hold

10x Russain Baby Makers

Skill-

Back Squat

75% x 5

85% x 3

95% x 1+

WOD-

20 MIN AMRAp

10 Burpee Box Jumps

30 DU’s

300m Run

*Happy 30th Birthday to K3 Coach Jessica RINK!!! Make sure to wish her a happy birthday(speak loud, she’s getting hard of hearing with her old age!)

Post WOD-

3×10 EZ bar curls

Super set with

3×10 EZ Bar skull crushers

3×10 Hammer Curls

 

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