August 10, 2017

8/10/17

Warm-up
2 Rounds
Bear Crawl Grid and Back
Duck Walk Grid
Crab Walk Back

2 Rounds
10 Walking Lunges w Twist
10 Burpees
10 C and D's
Weightlifting
Weighted Step-ups (3x8 each leg)
Front Rack Alternating Step Ups
3x8 Each Leg
Metcon
Metcon (Time)
40/30 Row
20 Power Cleans 95/65#
20 Alternating Front Rack Step Ups 95/65#
30/20 Cal Row
15 Power Clean
15 Alternating Front Rack Step Ups
20/10 Cal Row
10 Power Cleans
10 Alternating Front Rack Step Ups

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