Davidson, University Area - WOD Warm-up 400m - TopicsExpress

Davidson, University Area - WOD Warm-up 400m run 20 KB clean and jerks Weightlifting 20 min EMOM of odd: 1 power clean, 2 thruster, 4 stationary lunges - even 5 strict HSPU Thruster Metcon Metcon (Time) 2014 Games Sprint 3 rounds 200m sprint 100m with load 1st round 20/14 WB 2nd round 1x KB (1.5/1) (rx+ 2/1.5) 3rd round 2x 45/25 plates 9 min cap Cash Out Metcon (AMRAP - Rounds) 2 mins rest then 2 mins for ME rounds of plate push (5lbs or 2.5lbs) on turf

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