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Day 3WOD 210630 Happy Birthday Coach Colin!!! June Accomplishments!!!

Day 3WOD 210630 Warm-up – Coach’s Choice On a continuous running clock of 30:00… complete the following workloadA. @ 0:00… 1 set @ 80-90% effort200m overhead plate carry… load is athlete’s choice1:00 SB (R)1:00 SB (L)1:00 FLRB. @ 10:00… 1 set @ 80-90% effort200m farmer’s carry… load is athlete’s choice1:00 wall sit1:00 inversion hold –

Day 2WOD 210629

Day 2WOD 210629 Warm-up – Coach’s Choice A. 3 sets @ 80-90% effort… no time cap, next piece starts @ 15:00 on timer200m med ball run7 wall climbs – OR – 20 hrpu10 med ball cleansRest to 15:00, then BB. 3 sets @ 80-90% effort… no time cap250m row/ski3 rope climbs – OR – 4

Day 1WOD 210628

Day 1WOD 210628 Warm-up – Coach’s Choice RedShed Test 1A. Build Complex, 1 set every 90sec, x 51 deadlift + 1 power clean + 1 front squat + 1 push jerkAll movements within complex must be performed as separate movements, with specific pause b/t movements.Rest 5min after 5th set, reduce barbell to 90% of heaviest

Rest Day Week of 210628 Preview

Day 1WOD 210628 Warm-up – Coach’s Choice RedShed Test 1A. Build Complex, 1 set every 90sec, x 51 deadlift + 1 power clean + 1 front squat + 1 push jerkAll movements within complex must be performed as separate movements, with specific pause b/t movements.Rest 5min after 5th set, reduce barbell to 90% of heaviest

Day 6WOD 210626Shed Closed today… Internal RedShed Tri Competition & Picnic Today!! Fitness Outside of the Shed…

Day 5WOD 210625