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Friday, August 11th

By Emily Z. | In Uncategorized | on August 10, 2017

170811

Group Warm-up

Shuttle Ruun

Karaoke

Spiderman

High Knees

Butt Kickers

Bear Crawls

Skill Development

Banded Sprints 5x100M

WOD-Team of 4

50 Unison Burpees

Then:

40 KBS 53/35

30 Push Press 95/64

40 Ball Slams 20/14

30 Front Squats 95/65

Then:

*200 ft Bear Crawl (down and back gym floor twice) Relay Style

*Each athlete starts on different stations after 50 in unison burpees are done. Athletes may not advance to next movement until all partners are completed with their reps at that station. Continue until all 4 athletes have been at each station once. Then finish with relay style of Bear Crawl.

*30Min Cap

 

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