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By: Mark Masavage
REST DAY Everybody needs a day of rest. Enjoy it!
Metcon For Time 20 min time cap 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Clean and Jerk (165/115) 50ft Shuttle Run
Metcon For Time 30 min time cap (partner wod) 100 GHD 2000m Row 100 pull-ups One partner works and one partner bear-hug carries med-ball (50/30). Split work as needed.
Sport Basketball
Metcon For Time 24 min time cap 150/120 cal Assault Bike or 190/150 cal C2 Bike 30 Back Squats (225/155)
Metcon 30 minutes of Cycling.
Metcon 15 min 1 set of Bear Complex Every 45 Seconds Bear Complex 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press increase weight throughout the workout 21, 15, 9 For Time Hang Clean and Jerk (95/65) Row
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