MONDAY AUGUST 17th

CONGRATULATIONS TO EVERYONE WHO COMPLETED THE SPARTAN RACE THIS WEEKEND!! AWESOME JOB🎉🎉🎉 Emerson, Kara, Royden and Jason forgive me if i missed anyone else..

 

 

 

WARM UP 1X

100m run
10 -Banded pull aparts
100 m run
10-Victory
100 m run
10-w’s

15-SPIDERMAN W PU
15-AIR SQUAT

STRENGTH

3-Position Clean = 1SetX 3 each (“floor, below knee, above knee) + Jerk – 60%, 65%, 70%
Clean Pull @90% – 6×2

 

WOD
10 Rounds

200 Meter Run

10 Wall Balls (20/14)

FINISHER

BARBELL SIT UP

8RM

 

 

 

 

 

 

 

 

 

 

 

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