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Wednesday 11/11

Accessory Work

3 sets 10-15 Barbell Rollouts 10 Single Arm bent over Row (each side) 10 Bulgarian Split Squats

Conditioning

The Good, the Bad and the Ugly

15:00 AMRAP 60 Wall Balls (20/14) 400m Run 20 Deadlifts (225/155)

RX+

15:00 AMRAP 90 Wall Balls (20/14) 600m Run 30 Deadlifts (225/155)

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Mon 5/10/21

CONDITIONING: "Andy Griffith" 12 min AMRAP x 3 | 40 minutes total 12 min AMRAP: 200m Run 10 Strict Pull-Up -Rest 2 Min- 12 min AMRAP: 200m Run 20 Push-Up -Rest 2 Min- 12 min AMRAP: 200m Run 30 Air Squ

Fri 5/7

CONDITIONING: "Quarterfinals WOD 5" For Time | 9 TC | 5-7 Target 9-6-3 reps of: Power Snatch (185/135) Burpee Box Jump Overs (30/24) ACCESSORY: 3 Rounds: 20 GHD Hip Extensions / pause glute bridges 10

Thur 5/6

CONDITIONING: "Don't Try To Understand It. Feel It." Teams of 2: For Time | 30 TC | 23-25 Target 100 Abmat sit ups 8 Rope Climbs / 32 Strict Pull-Ups 80/60 cal Assault Bike 80 Abmat sit ups 6 Rope Cli