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STRENGTH EVERY 1:15 x 7 SETS* 5 Overhead Squats *Start at a light weight and build to a moderate weight. METCON
MARLENE’s
BIRTHDAY WOD
FOR TIME
Buy In: 77 Push Ups
5 rounds
12 Box Jumps #24/20
42 Lunge Steps 21/21
19 Deadlifts #155/95
Buy Out: 77 Push Ups
Time Cap : 30 min
WARM-UP Run or Row 400 meters 10 Jumping Jacks 10 Arm Circles (both directions) 10 Push-Ups 10 Arms Across the Chest 6 Ring Dips 8 Ring Rows 10 Lunges w/ Twist 15 Sit-Ups :60 Jump RopeM METCON Row
Warm Up - Upper / Lower 3 Rounds 1 x Body Blaster (Burpee, Pull-up, K2E) 10 x Squats 10 x Push-Ups 10 x Sit- Ups For Time 20 Pullups 20 Push Press 95/65, 115/75RX+ 20 Situps 40 OH Lunges 45/25 plate*
SKILLS 11 minutes to work on Double Unders FUNCTIONAL BODYBUILDING 1a.) Front Squat 5x 10,8,6,6,6 (2 sec Tempo) 1b.) Straight into 10 Air Squats ( 3 sec Tempo) 2a.) Barbell Bulgarian Split Squats 4x 8