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7/3/18 "Heat Wave"

July 2, 2018

WARM UP Coach Lead 00:00-10:00

 

STABILIZER 10:00-20:00

1 Round

Ring Support Hold :30/:15 x 3

Hollow Hold :30/:15 x 3

Prone Behind the Neck Pulldown w/ PVC :30/:15 x 3

 

SKILL 20:00-30:00

“Dumbbell Snatch"

EMOM5

10 Alt DB Snatches (max weight)

 

METCON 20:00-55:00

3RFT 20min Cap

 

5 Burpees
20 MB Rainbow Slams (RX 14/20)

10 Burpees

30 MB Russian Twist (RX 14/20)

10 Burpees

20 MB Thrusters (RX 14/20)

5 Burpees

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