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Home / Uncategorized / HAPPY BIRTHDAY JOSE! /”504030 SPRINT” WOD 1/8/19

HAPPY BIRTHDAY JOSE! /”504030 SPRINT” WOD 1/8/19

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Happy Birthday to the man who is so much more then our G.M! We love you Jose!

Fitness – Strength – Community


WARM UP:

50 Jump Rope Singles

10 Bumper Jacks 2″

10 Bumper Jacks 4″

2 Rounds

10 Pass Throughs

10 Good Mornings

10 OHS

5 Inch Worms

10 Scorpions

Then:

Mobility


WIN

SKILL:

3 Sets

5 Strict HSPU

25 Ft. Handstand Walk

*Adv. add a 4-6″ Deficit

LIFT:

Deadlift

7 x 1

*Build to 80%

**If you feel good. You may go heavier.

WOD:

“504030 SPRINT”

For Time: (10 Min. Cap)

50 HSPU

40 Box Jump Overs (24/20)

30 Deadlift (225/155) (205/135)


FIT

SKILL:

4 Sets

10 Seated DB Strict Press

10 Lying Resistance Leg Raises

LIFT:

Hex Bar Deadlift

5 x 5

*Build

WOD:

AMRAP 10

10 Box Jump Overs

10 Deadlift (155/105) (135/95)

10 H.R. Push Ups

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