Warm up
3 rounds
15 plank jacks
3 inch worms
8 push ups
strength: strict press 5•4•3•2•1
WOD
12 min AMRAP
12 box jumps
6 thrusters
6 bar over burpee (jump over bar after burpee)
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See AllWarm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front...
380
Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power...
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Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10...
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