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Wednesday 6-29-16

28
Jun

Wednesday 6-29-16

Wednesday

Strength All levels

4 x 7 Front Squat, start at 70% of 1RM and build but hit 7 reps ea set, rest 2min betw sets


WOD

Machine
AMRAP9
10 jumping pull-ups
200m run
10/10 jumping lunge

RX
For time: goal is sub 9min
7/10 Muscle-Ups
20/25 Calorie Row
40 Front rack walking lunges 55/85#
55 Pull-ups

COMP
For time: goal is sub 9min
12/15 Muscle-Ups
25 Calorie Row
40 Front rack walking lunges 55/85#
55 Pull-ups

Additional Work


1)4 x 250m row, strapless, go ME! Rest 90sec betw sets

2)Accumulate 30min of stamina work with any combo of run or ride