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Components

Death Row

Back Squat

Metcon

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Workout

Wednesday

A. CONDITIONING

Metcon (No Measure)

No Additional Conditioning. If your legs are beat up, get some recovery in before Death Row. Then get after Death Row with everything you've got. PR today.

(No Measure)

B. 60:00 GPP

Warm-up

AMRAP x 5 MINUTES
8 Cal Row (EZ Pace)
10 Scap Push-Ups
5 Inch Worms + Push-Up
10 Bootstrappers

Into…

AMRAP x 5 MINUTES
8 Cal Row (Moderate Pace)
10 Up-Downs
10 Groiners

Workout

Death Row (AMRAP - Rounds)

EMOM x 20 MINUTES
MIN 1 -- 20 Cal Row
MIN 2 -- 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.

Finisher

Metcon (No Measure)

FOR QUALITY
30-50 Perfect Strict Pull-Ups or Banded Pull-Ups (1111)*

*Depending on skill level, choose a number that is challenging but you can complete in no more than 7 sets.

(No Measure)

C. STRENGTH / GYMNASTICS

Back Squat (5-5-3-3-1-1-1)

Back Squat

1. 5-5-3-3-1-1-1
Back Squat*

*Start Moderate and Build to Very Heavy

(Score is Weight)

Metcon (Time)

2. FOR TIME
6-9-15-21
Thrusters (95/65)
15-12-9-6
Box Jumps (30/24)

(Score is Time)

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