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Every two minutes, for 12 minutes (6 sets):
back squat
*set 1 - 5 reps @ 55%
*set 2 - 5 reps @ 65%
*set 3 - 3 reps @ 75%
*set 4 - 2 reps @ 85%
*set 5 - 2 reps @ 90%
*set 6 - 1 rep @ 90%

WOD

"wheel barrow"
Amrap in 14 minutes of :
10 wall balls (20/14)
10 kb swings (24/16)
10 burpees to a plate 

Accessory
Mobility : calves and shoulders
Four sets of:
single-arm dumbbell press x 4 reps per side
rest 45 seconds
sngle-arm dumbbell rows x 12 reps per side
rest 45 seconds
bent-over rear delt flyes x 15 reps light weight
rest 45 seconds


HERMOSA BEACH

WOD
AMRAP in 21 minutes:
18 Calorie Row
15 Pull Ups
12 Burpees Box Jump Overs (20)
9 Clean & Jerks (135/95)

 

 

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