Martedì 26-07-16

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Warm Up

Group Dynamics & Mobility

Strength & Gymnastics

Rx – Intermediate

4 Sets of:

A1- Back Squat – 4 Reps @ 70% 1RM  or climbing- rest 40″

A2- DB Strict Press – 6-8 Reps -rest 40″

A3- GHD Sit Ups – 10/12 Reps – rest 40”

Newbie

3-4 Sets of:

A1- DBs Front Squat – 8-10 Reps tempo 2020 - rest 60″

A2- DB Strict Press – 8-10 Reps -rest 60″

A3- Abmat Sit Ups – 10  Reps – rest 60″

WOD

Rx

AMRAP 10′

10 DBs Squat Clean @ 45/25 lbs

7 Strict HSPU

5 C2B

Intermediate

AMRAP 10′

10 DBs Hang Squat Clean @ 30/20 lbs

7 DB Deficit Push Up

5 Pull Up

Newbie

AMRAP 10′

10 DBs Squat @ by feel

7 Push up h/off

5 Jumping Pull Up

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