190814

Warm Up
5 mins Double Unders
 
20 rep Sets
20-20-20
Cleans
Jerks
Ring Rows
 
Strength
Front Squat
6-6-6-6-6
 
WOD
15 min AMRAP
10 Sumo Deadlift High Pull 70/50
20 Box Jumps 24/20
30 Double Unders (90 Single Unders)
 
 
7pm (Beginners)
 
Skill
Burgenor Warm Up
Clean
5-5-5-5-5
 
WOD
12 min AMRAP
200m Run
12 Power Cleans
10 Shoulder to Overhead
 

 
 
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