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Picture
Last week’s Locker WOD winner: Jacque!


Alternative Athletics: Total Reduction

6/28/2017

1 Comment

 
Warm up
3 Rounds
3 four cone drill
10 Air Squats
​
Total Reduction

​Every minute on the minute
Forward and Backward Icky Shuffle
in the time remaining Star Jumpers
continue until you have completed 150 star Jumpers

Recovery
2 Rounds

500 Meter Row
​10 KB Swings
10 Burpees
​250 Meter Row

Picture

PSA: Despite what levi thinks the sky is not falling

1 Comment
Sk
6/28/2017 05:33:55 pm

9:50w-rx
15:00w-rx
12:52w-as+rrx100
16:55w-burpx100
19:45w-burpx100
8:46m-rx
7:58w-rx
14:41w-100 burpees
11:45w-rx
7:44w-rx
29:00m-50xburp
14:31m-rx
10:58m-100 burpees
12:58m-rx
8:30m-rx
16:00m-100 burpees
10:41w-rx
15:59w-rx
17:57w-rx
6:49m-rx
8:28w-rx
8:39w-rx

Cindy+10 sit ups
8+17w-grn,knee

Recovery
Ah-4rounds 400 meter run
Ac-9:54,55#
Am-4 rounds, 400 run
Mc-4 rounds, 400 run

CIA7
27:57w-box,65,105,35,5rnds
29:35w-box,55,100,35,5rnds
39:39m-rx,4rnds
43:27w- knee, 45,kta,90,30,grn
21:24w-2rnd, knee, 40,90,30,grn
44:53w- knee, 45,85,25,grn
62:43w- knee, 55,85,35,grey
78:38m-ww

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