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WOD - WEDNESDAY (5/31)

5/31/2017

Warm-up/Mobility:
Posterior Chain Smash
Hamstring Banded Distraction
25 Burpee Pull-ups

WOD:
40-30-20-10 reps of
Box Jumps (24"/20" box)
Burpees
Complete for time.

*SCALED=
*Sub Box Step-ups for Box Jumps

Cool-down/Skill:
Max Reps - Strict Handstand Push-ups
(or Decline Push-ups)

OUTDOOR WOD
Meet in DA's Parking Lot at 12:00 PM.

POST SCORES TO COMMENTS.

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WOD - TUESDAY (5/30)

5/30/2017

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Warm-up/Mobility:
T-Spine/Lat Smash
Overhead Banded Distraction
EMOM for 10:00 min -
10 DB Push-Press (EVEN)
5 Strict Toes-to-Bar (ODD)

WOD:
7 Push-Press (115/85 lbs)
7 Chest-to-Bar Pull-ups
Complete 7 rounds for time.

*SCALED=
*Sub Jumping Chest-to-Bar Pull-ups
for Pull-ups

Cool-down/Skill:
Row 1000m

INDOOR WOD
Meet in Sheriff's Gym at 12:00 PM.

POST SCORES TO COMMENTS.

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WOD - FRIDAY (5/26)

5/26/2017

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Warm-up/Mobility:
T-Spine/Lat Smash
Overhead Banded Distraction
20 Burpees

WOD:

"Murph"
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
Complete for time.
*Partition pull-ups, push-ups, and air
squats as needed.
*If you have a weighted vest wear it.

*SCALED=
*Sub 800m Run for 1 mile run
*Complete 10 rounds of -
*5 Pull-ups, 10 Push-ups, 15 Air Squats

Cool-down/Skill:
Max Effort - Handstand Hold
(or Static Plank)

OUTDOOR WOD
Meet in DA's Parking Lot at 12:00 PM.

POST SCORES TO COMMENTS.

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WOD - WEDNESDAY (5/31)

WOD - TUESDAY (5/30)

WOD - FRIDAY (5/26)

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