August 13, 2019

August 13, 2019

2 rounds: 

250 meter row 

50' banded side step R/L

10 single leg glute bridge R/L w/ 3 sec hold 

15 air squats


work :

running clock
3 rounds, individually for time : 
20/15 cal row 
5 squat cleans 155/105
20/15 cal row 
4 squat cleans 175/110
20/15 cal row
3 squat cleans 195/115
20/15 cal row 
2 squat cleans 205/120
20/15 cal row 
1 squat clean 215/125


notes :

- rounds starting 0:00, 15:00, 32:00
- RX+ : 15/12 cal ab
- level 2 : m = 95/115/135/155/175
f = 65/75/85/95/105
- level 3 : weight of choice
- time cap : 47 minutes

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