130919 Thursday

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Reminder: Only three days until Randy’s Send-Off Party on Sunday!  We look forward to seeing you there!

Warm-up

AMRAC in 12 minutes with 4-8:

Deadlift

Turkish Roll-up (2-4/arm)

Wall Ball

Box Jump

NTE 3 Rounds.

Strength/Skill Development 

Complete 3 sets of:

A1. Bent Over Barbell Row @ 21X2; 6-10

A2. Turkish Get-up x 2-4/arm

WOD

EMOM for 8 minutes:

Odds: High Box Jump x 6 (NTE 30/24″)

Evens: Deadlift TnG x 8 (Use ~60-70% of a multi-rep max.  Wave load as needed over the sets.)

Rest 2 minutes

EMOM for 8 minutes:

Odds: Wall Ball x 8-12

Evens: Airdyne x 20s @ 95%

Post best BB row & TGU.

2 thoughts on “130919 Thursday

  1. Zach

    Name BB row/TGUx4
    Maggie 85/20
    Emily 80/22
    Dave 85/30
    Shawna 85/18
    Kirk 105/44
    Bryan 135/35
    Mark 105/30
    Hadley 65/10
    Katie B 100/–
    Ali 65/10
    Kim H. 90/70
    Kim E. 90/20
    KK 70axle/26
    Raleigh 85/22
    Jordan V. 125/44
    Amber 65/53
    Ginna 75/35
    Jess T 75/35
    Michelle 85/22

    Reply

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