180704 Independence Day
Day 3WOD 1807047am, 8am, 9am, 10am only today!
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July 2018
180704 Independence Day
Day 3WOD 1807047am, 8am, 9am, 10am only today! warm-up – Coach’s Choice Choose a Hero and celebrate your Independence!! Option 1“Badger”3 rounds for time of:30 squat cleans… 95/6530 pull-ups800m run Option 2"Tommy V"For time:21 thrusters… 115/7512 rope climbs15 thrusters9 rope climbs9 thrusters6 rope climbs
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180703 Tuesday
Day 2WOD 180703 warm-up – Coach’s Choice A. 1 set every 2:30 for 5 total sets… (0:00, 2:30, 5:00, 7:30, 10:00)1 clean & jerk2 strict press3 burpees over bar4 high box jumpsrest to 15:00 on timer, then BB. AMRAP 5:00 @ 90% effort10 strict push-ups10 strict ring rowsrest to 25:00 on timer, then CC. AMRAP
180702 Monday
Day 1WOD 180702 warm-up – Coach’s Choice A1. 8 front squats… rest to top of minute, then A2A2. 8 dumbbell push press… rest to 3:00, then back to A1, x 4(0:00, 3:00, 6:00, 9:00)rest to 16-17:00 on timer, then BB. Complete workload for time… @ 90% effort1000m row – OR – 1.5 mile bike50 db
Week of 180702 Preview
Day 1WOD 180702 warm-up – Coach’s Choice A1. 8 front squats… rest to top of minute, then A2A2. 8 dumbbell push press… rest to 3:00, then back to A1, x 4(0:00, 3:00, 6:00, 9:00)rest to 16-17:00 on timer, then BB. Complete workload for time… @ 90% effort1000m row – OR – 1.5 mile bike50 db
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