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Components

Metcon

Recess - 7/25/21

RWU:

Dodgeball - 3 x 2 min games

then

3 min Pizza Delivery

RBWU: Metcon (No Measure)

3 rds
10 Plate ground to overhead
:30 Squat hold
20 Duck walk steps
:30 Bar hang

R Mov: Metcon (No Measure)

EMOM 9
1.) :30 line hops
2.) 8 hrpu
3.) :30 high plank

RB L: Metcon (Weight)

5 x 5,5,5,3,1 Back Squat (building across, good form)

ss/

5 x 10 Box Jumps

RWOD: Metcon (No Measure)

for time
5 sets
:30 air runner
:30 rest
:30 burpees
:30 rest
:30 Lunges
:30 rest

RBWOD: Metcon (AMRAP - Reps)

for reps
5 sets
:30 air runner
:30 rest
:30 burpees
:30 rest
:30 back squats (45/35)
:30 rest

GAME: Metcon (No Measure)

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