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Wednesday July 17, 2019


ALL: 5 Min of work: Foam roll lats Banded shoulder distraction


ALL: 2 Rounds 400 meter run 20 russian kb swing (light and fast) 10 power pulls on TRX (5 per side) 5 broad jump (land soft with knees bent to brace)


OPEN: Metcon (1 Rounds for time) 5 Rounds each for time 8 Pull up/ C2B (rx+) 16 Alternating Db snatch (50/35) 8 Box jump 16 Cal row *rest :90 sec between rounds

*Record slowest time in wodify

LIFE : Metcon (No Measure) 5 rounds 10 Incline bench Db row :90 on Skierg 50 Heavy rope single unders 10 Supinated wide grip bent over row (bar)


ALL: Metcon (No Measure) Tabata (8 X :20/:10) Russian twist (25/15# db)

*Keep it light and focus on only using obliques to twist. Keep core engaged and shoulder locked in.

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