Monday October 2, 2017

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(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 BB OHP, 5 BB front squats...

SOD: (18 min)

3 x 6^ Front Squats (65-80+%)
3 x 8 Dumbbell Half Kneeling DB Shoulder Press (4/leg)

WOD

12 min AMRAP
10 Dumbbell Push Press (weight is athlete’s choice)
10 Broad Jumps (back and forth)
10 Russian Kettlebell Swings (70/53)