Who's feeling generous?? I'm accepting donations to buy some new equipment... hoping to get $50-60 from each member... Obviously MORE $ = MORE EQUIPMENT!!
Warm-Up:
Row 800m
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| Some BOMB eats! |
*Strength:
Sumo DL: Go for a new 1RM!
Front Squat (ATG): 3 x 10
SS: 3 x 20 GHR's
SS: 3 x 30m Backward Sled Drag
Ab Work: 3 x 20
*If you do the strength, don't do the metcon!
MetCon:
5 RFT of:
30 Walking Lunges
Run 200m
50 Sit-ups
Skill:
Over-the-bars (backwards). Hanging from a pull-up bar, kick your feet forward up and over the bar, to where your hips rest on the bar in front of you.
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