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WOD - FRIDAY (3/29)

3/29/2019

Warm-up/Mobility:
Run 800m

WOD:
20 KB Swings (1.5/1 pood)
10 Box Jumps (24"/20" box)
Complete 3 rounds for time.

Rest 3:00 min, then -

Run 400m
20 Wall Ball Shots (20/14 lbs)
Complete 3 rounds for time.

*SCALED=
*15 DB/KB Swings
*10 Box Step-ups
*Complete 3 rounds.
*Rest 3:00 min, then -
*Run 200m
*15 Wall Ball Shots
*Complete 3 rounds.

Cool-down/Skill:
Max Reps - Strict Toes-to-Bar
(or Knees-to-Elbows)

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WOD - THURSDAY (3/28)

3/28/2019

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Warm-up/Mobility:
Tricep/Delt. Smash
Elbow Banded Distraction
30 Box Jumps

WOD:
EMOM for 20:00 min -
L-sit (10 seconds)
20 Double-unders

*SCALED=
*EMOM for 20:00 min -
*L-Hang (10 seconds)
*10 Jumping Air Squats

Cool-down/Skill:
Row 1000m

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WOD - WEDNESDAY (3/27)

3/27/2019

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Warm-up/Mobility:
Calf/Ankle Smash
Hip Banded Distraction
Hamstring Stretch

WOD:
Run 400m
10 Burpees
Complete 10 rounds for time.

*SCALED=
*Run 200m
*8 Burpees
*Complete 10 rounds.

Cool-down/Skill:
AMRAP in 3:00 min -
Double-unders

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WOD - FRIDAY (3/29)

WOD - THURSDAY (3/28)

WOD - WEDNESDAY (3/27)

SD COUNTY EMPLOYEE WELLNESS

SDDA ASSOCIATION

RESOURCES

PARTNERS

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FORGING ELITE JUSTICE.

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