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Training for Tuesday, April 28th – “Shantae’s Wedding WOD”

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CFWS

 

Group Circle

 

Warm Up

15 Box Dips

—-> Inch Worm with Push Up

<—- Bear Crawl

200m Run

15 Box Jumps

20 Scorpions

20 Iron Cross

 

Strength

15 minutes to complete: Deadlifts with Controlled Descent. 5 x 3 As Heavy As Possible (No Dropping from the TOP. Must control the bar down like you picked it up. STAY TIGHT!!)

 

Workout of the Day – “Shantae’s Wedding WOD”

4 Rounds for Time (try not to put the bar down during the round)

135/85

5 Deadlifts (135/95)

3 Hang Cleans (135/95)

3 Shoulder to Overhead (135/95)

5 Back Squats (135/95)

**each time the bar is dropped during the “actual” round, it is a 10 burpee penalty! It is ok to rest between rounds! Max Performance!

 

Mobility

Foam roll those booties!!!

 

Foundations CLASS 2

Review/Skill

Cleans

Wallballs

Lunges

 

Workout of the Day

21-15-9

Cleans

Wallballs

50 Single Unders between each set

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