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Tuesday 11252014

Kari.
Kari.

Function:

A) RDL’s – 3×5 SLOW 

3 seconds down, 3 seconds up

then…

30 box step ups 

B.) 5 min AMRAP

5 Double KB Push Press

10 Double KB Deadlift

15 Step Ups (24/20)

C.) 3 x 1 min planks

Perform:

A) RDL’s – 3×5 SLOW 

3 seconds down, 3 seconds up

then…

30 box step ups 

B.) Half of Open WOD 13.2

5 min AMRAP

5 STO (115/75)

10 Deadlifts (115/75)

15 Box Jumps (24/20)

C.) 3 x 1 min planks

Compete:

A1) Clean and Jerk – 1 rep @ 75%

A2) RDL’s – 3×5 SLOW 

3 seconds down, 3 seconds up

30 weighted box step ups (DB’s) NFT.

B.) Half of Open WOD 13.2

5 min AMRAP

5 STO (115/75)

10 Deadlifts (115/75)

15 Box Jumps (24/20)

C.) 3 x 1 min planks

 

 

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