Wednesday 2/6/2019

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Strength
A1. Front Rack Reverse Lunge 3x6/side (light) (3sec. ISO)
A2. Pullup 3xMAX

WOD
For Time
1000m Row
21 HSPU (L1: Seated DB Press)
21 Alternating Pistols ( L1: Single Leg Squat to Box)
21 Slam balls (30/20) (L1: 20/14)
500m Row
15 HSPU
15 Alternating Pistols
15 Slam Balls
250m Row
9 HSPU
9 Alternating Pistols
9 Slam Balls

Post
Recovery: Stretch, Foam Roll, Lax Ball, etc.

Wednesday 1/30/2019

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Strength
A1. Bench Press 4x6 @80-85%
A2. Staggered Stance Landmine Row 4x8/side

WOD
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 KB Swings (55/35)
10 Toes to Bar (L1: Knees to elbows/knee raises/supine leg raise)
5 Burpee Box Jumps (24″/20″)
Optional: Partner not working holds 30 second plank

Post
Recovery/foam roll/stretch/lax ball