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CFE:

MOB/DYNWU

Partner WOD: For Time

1600m Run

100 Box Jumps/Wallballs/Sit-ups

100m Run

400m Row

100m Run

400m Row

100m Run

100 Box Jumps/Wallballs/Sit-ups

1600m Run

 

CF:

ROMWOD/MOBWOD

DYNWU: 9M EMOM

Odd: 8 Air Squats + 2 Vertical Jumps + 2 Broad Jumps + 2 Pushups (5Rd)

Even: 40s Jump Rope (High Effort)(4Rd)

 

Tabatas: 8 Rounds. 20 on, 10 off. 30s Rest between each Movement.

Ab-mat Situps

Push Ball (20/14)

Russian KBS (53/35)

KB SDHP (53/35)

Power Cleans (165/115)

Row (Cals)

 

Cool Down:

Group Pace 800m Run

Coach Led Foam Rolling