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Monday 30/01/17

January 29, 2017christianWODNo Comments

Week 4 of Open Prep

Base + Climb

A. Front Squats 4×1.1; 10s and 3mins
or Front Squats 4×3; 3mins
or Cleans 4×1; 3mins

B. For Time (12min cap)

3 Rounds
21 T2B or 25 HKT
15 [email protected]/65-95# or 15 Front [email protected]/45-65#
9 Hop the Bar Burpees (parallel to bar)

Met Con

A. For Time

8 Med Ball Slams
20m Sled Push (heavy, but move it fast)
15/10 Cal [email protected]% effort or 200m sprint (only if no bikes available; it’s a sprint, not a jog)
Rest 3-4mins
x3

B. For Time (15min cap)

1km Row
50 [email protected]/35#
40 Burpees
30 BB Front Rack Reverse Lunges
20 Cal Row or Bike

Open Prep Optional Extras

A. AMRAPx5mins

20 KB [email protected]/16kg
20 HR Push Ups

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