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Components

Metcon

Wednesday

Warm-up

2 ROUNDS
10/10 Clam Shells
5/5 KB (or DB) Arnold Press*
10 Alt. Cossack Squats

*Can sub Backpack Strict Press

Extended Warm-up

Metcon (No Measure)

EMOM x 6 MINUTES
MIN 1 - 2/2 Backpack Turkish Get-Up
MIN 2 - :45 Moderate Row

(No Measure)

Workout - HOME

Metcon (AMRAP - Rounds and Reps)

AMRAP x 14 MINUTES
14-12-10-8-6-4-2
Tuck Jumps
Backpack Ground to Overhead
Burpees

(Score is Rounds + Reps)

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, April 29, 2020

Male Clients

Female Clients

Alva
Lopez

5:30 PM WOD

7 + 28

Started over on 14 reps. Used #15 KB

Christina
Mayes 🏋🏃💃🤓

WOD 9:30am

0 + 54

20#DB