WEDNESDAY / 05-20-20

ENDURANCE

Run WOD

A. For time:

Run 300m

Rest 1 min

x 8 sets

*sprint*

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B. Every 5 min x 20 min:

Run 800m

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Row WOD

For time:

Row 30 cals.

Rest 1 min.

Row 15 cals.

Rest 4 min.

x 5 sets

(these should be AFAP)

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BARBELL CLUB

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A. Clean High Pull - floor + hang, 6x(4+4)

B. 3-level Clean - 8x(2+2+2), quarter, parallel, full

C. Narrow Stance Back Squat - 4x10

D. Bulgarian Split Squat - 3x12 each leg

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GYMNASTICS

A. Candlestick to Squat 5x5 (both legs)

https://www.youtube.com/watch?v=WXoNNx-uOtU

B. Tempo Lateral Step Down 4x6 per leg @6s tempo

C. Bottom of Pistol Hold 4x20-30s per leg (use assistance if needed)