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Day 4WOD 210812Aerobic Repeats + ROMWOD Good Luck Avery!!! West Chester University

Day 3WOD 210811 Warm-up – Coach’s Choice A1. 12 ring push-ups* (feet on box)… rest to top of minute, then A2A2. 3 rope climbs/6 floor to standing… no rest, then A3A3. 20 air squats + 20 lunges + 10 squat jumps… rest to 5:00, then back to A1, x 3Rest to 20:00, then BB. “D.T.”5

Day 3WOD 210811 Happy Birthday Adrian!!!

Day 2WOD 210810 Good Luck Ben!!! Arcadia University

Day 2WOD 210810 Warm-up – Coach’s Choice A1. 8 dual dumbbell step-ups each leg… working leg is static on the box  (2 risers or 4 bumpers)… rest 30sec, then A2A2. 8 dual dumbbell bent over row… no rest, then A3A3. 30sec side bridge each side… rest to 4:00, then back to A1, x 3Rest to

Day 1WOD 210809 Good Luck Amanda!!! Wake Forest

Day 1WOD 210809 Warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2A2. AMRAP 30sec – ring face pulls… 2sec pause at top of each rep… rest to 3:00, then back to A1, x 3Rest additional 3min after 3rd set, then BB. 1 set every 3min, x

Day 1WOD 210809 Warm-up – Coach’s Choice A1. 3 front squats @ 33X1 tempo… rest to top of minute, then A2A2. AMRAP 30sec – ring face pulls… 2sec pause at top of each rep… rest to 3:00, then back to A1, x 3Rest additional 3min after 3rd set, then BB. 1 set every 3min, x

Rest Day Week of 210809 Preview Fitness Outside of the Shed…

Day 6WOD 210807 WOD – Coach’s Choice Happy Birthday Ethan!!!