062713

Warm-Up
Goblet squat 3×10,
Snatch pull x10,
Drop snatch x10,
Full snatch x10,
Muscle up transition on low rings 3×5
WOD
“Fight Gone Bad”
Three rounds of:
1 min Wall-ball, 20 pound ball, 10 ft target (Reps)
1 min Sumo deadlift high-pull, 75 pounds (Reps)
1 min Box Jump, 20″ box (Reps)
1 min Push-press, 75 pounds (Reps)
1 min Row (Calories)
1 min Rest

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February 29, 2024

Game!Ab wheel relay 5 rounds for time, with a partner (I go, you go):5x 50′ shuttle runs, each9 burpee box jump overs, each21 kettlebell swings,

SWEAT 45 – February 28, 2024

2:00 on/1:00 off x 48 caloriesAMRAP burpees with time remaining 2:00 on/1:00 off x 410 calories AMRAP DB push press with time remaining 2:00 on/1:00 off

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