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8/24/17 C3204 "Hump-Day Defense"

August 23, 2017

WU 0:00-15:00

15 Dowel Pull-over

2 Rounds

5 Box Jumps

3 Strict HSPU

5 KB Sumo Deadlift High Pull

 

Warm Up to 55% OH Squat

 

GENERATOR 15:00-35:00

EMOM20

1. 15 OH Squat@55%

2. 18 Box Jumps

3. 5 Strict HSPU

4. 15 KB Sumo Deadlift High Pull

 

MID-LINE 40:00-55:00

3 Rounds

30 GHD Back Extension

:45 L-Sit (parallettes)

15 MB Exchange 6-14lbs

 

DEFENSE (Extra Credit)

3 Rounds

15 OH Plate Raises (plates start at side and go laterally overhead)

12 Box Dips 

15 GHD Sit-ups

 

 

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