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WOD July 3, 2020 (Friday)

Gym Workout (Outdoor)

16 Min AMRAP Complex of:
1 Squat Clean
2 Front Squat
1 Thruster
2 Push Jerks
@ 60% Of Push Jerk

WOD: For time
4 Rounds
400 m Run
15 Sumo Dead lift High Pull
10 Shoulder to Over head

Home Workout (Zoom)

Strength: E3MOM X’s 5 Rounds
1 Min. Max ALT R&L Glute Bridges
:30 Second “Frozen” V-Up (Hold V up position)
1 Min. ALT Single leg squats or Pistols
:30 Second Plank Hold

WOD: For time
21,18,15,12,9,6,3
3,6,9,12,15,18,21
Burpees w/Knee Tuck
Pike Push-Ups or HSPUs
*200 Meter Run between each round

Example:
21 Burpees w/knee tuck
3 Pike Push-Ups
200 m run
18 Burpees w/knee tuck
6 Pike Push-Ups
200 m run
etc.

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