Friday, May 17, 2019

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(Lactate Threshold) 
WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 1 pole Spiderman str, 1 pole inch worms, 20 sec down dog, 20 sec front rack str, 10 front squats, 5 hang squat cleans, 5 front rack lunges/leg

SOD

In 15 minutes, complete 4-5^ sets of 5 cycles of:
1 Hang squat clean into 1 Fwd Lunge/leg 
*Try not to set the bar down during the 5 cycles

WOD

1, 2, 3, ... 10, ... 3, 2, 1 For Time:
Box jump overs (24/20) (50+ 20/18 jump or step)
Ab wheel roll-outs


Gymnastics (6:30)

SOD
4x8 Tempo Alternating DB Row
4x10 Tempo Push-up

WOD

Teams of two:
10 min AMRAP
50 Cal Bike Buy In
In remaining time:
10 DB Snatches (50/35)
8 DB Box Step Overs (50/35)