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12.8.17 HW 4.5 " MAGIC"

December 7, 2017

Warm-up: Coaches choice 5-7 min ( dynamic )

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CoreWork- 3 rounds ( 9 min )

1 min V-ups

1 min Russian twist

1 min Plank hold

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A) Stamina Conditioning-

AMRAP 8

10 Burpees

20 Air Squats 

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B) Stamina Conditioning-

" Magic "

AMRAP 20 Teams of 2

P1- Max Meters on rower

P2- 20 Wall Ball shots ( Rx: 20/14 lbs )

***** Score is total meters per team*****

 

 

 

 

 

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