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Daily WOD – Tuesday 040219

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Workout of the Day 040219

Photocred http://www.markstaudtphotography.com/

Warm up
2 Rounds of:
250m Row easy
200m Run easy

2 Rounds
10 Side lunges EA.
10 Air squats
0:30/0:30 Samson stretch

METCON
For time:
1,000m Row
50 Dumbbell box step ups (50/35lbs per hand, 20″/16″ )
25 Strict Pullups
50 Goblet squats KB or DB (53/35lbs)
1mile Run (2x school lap)

*CAP 25mins.

Post your scores to the Whiteboard.

Daily WOD – Monday 040119

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Workout of the Day 040119

Photocred http://www.markstaudtphotography.com/

METCON
For time:
10 Toes to bar
10 Squat cleans (155lbs/105lbs)
10 Toes to bar
8 Squat cleans
10 Toes to bar
6 Squat cleans
10 Toes to bar
4 Squat cleans
10 Toes to bar
2 Squat cleans

*Once the workout is complete take until the 20:00 mark to find a heavy single on the squat clean.
*The goal here is to lift heavy in a fatigued state.
*Build to very challenging loads while maintaining good technique.

Post your scores to the Whiteboard.