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TUESDAY

STRENGTH

EMOM x 10 of:
Snatch 1.1Round 1-5 build to 75%
Round 6-10 @ 75-80%


WOD

Every 5 minutes x 5 sets:

Row 1,000/800 meters

Partner A rows 500/400, then:
Partner B rows 500/400

*record fastest 1,000/800 meter split


ACCESSORY WORK

A. 1/2 Flight Simulator
B. 4 x 4-6 Tempo GH Raises, 5 seconds down/1 second Pause
C. 4 x 15-25 GHDSU

SHRED

WOD

“Sturdy”
50 minute AMCAP of:
5 Inverted Burpees
10 Bridge Ups
15 Double Unders
20 Russian Twists
25 Supermen
30 Walking Lunge Steps
400 meter Run (bring phone)
500 meter Row
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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