170622

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Warm up - Coach's Choice Skill/Strength - 4 Rounds (3:00/Round) 8 Deadlifts (65-75% 1RM OR +5-10lbs from last exposure) 5 Vertical Jumps 5 Dead Bugs (each side) Metcon - "Strange-ish Things" For time, total in any order: 100 Goblet Squats (53/35lbs) 100 Pull ups 100 Calorie Row 125m Overhead Walking…

170620

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Warm Up - Coach's Choice Skill/Strength - "Flight Simulator" 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders *10:00 Cap MetCon - “On and On” A) 7 rounds: 1:00 AMRAP 7 KB Thrusters (35/26) 7 Box Jumps (24/20") 1:00 on Rower (return heart rate to aerobic threshold) - 3:00 Rest - B) 7 rounds of:…