September 24, 2017

September 24, 2017

3 Rep Back squat

WARM UP: X2 20 Jumping jacks 5 Burpee broad jumps 30 Monster band backwards 15 Monster band left 15 Monster band right 10 Banded squats 10 GM SKILL: Build to 3 Rep Back squat WOD: 5 Min AMRAP 25 DU 8 Deadlifts (275/185) 5 Burpees Rest 3 Mins 5 Min AMRAP 25 DU 8 Deadlifts

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Sunday Funday

WARM UP: Plyos SKILL: Set up for WOD WOD: For Time 30 Box Jumps (24/20) 30 Pull ups 30 KBS 30 DU 30 Walking lunges w/plate OH 30 K2E 30 Med ball slam 30 DU 30 Push press (75/55) 30 Supermans w/plate 30 Burpees 30 DU  

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