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Monday, April 6th 2020

Weightlifting

A: Metcon (No Measure) Cossack Squats EMOM 10 4-6 Cossack squats per leg EMOM 10 6 Speed Squats With DB/KB/BAG



Metcon

Metcon (3 Rounds for reps) 3 rounds each for reps 90 seconds max Glute bridge march 60 seconds max Jump Over/ Step Over 30 seconds max Squats Round 4:  take the reps completed in round one and perform them for time. Time Cap for the last round is 3:30 3 rounds each for reps 90 seconds max Glute bridge march 60 seconds max Odd Object Hang to OH 30 seconds max Odd Object Hug squats Round 4:  take the reps completed in round one and perform them for time. Time Cap for the last round is 3:30



Accessory

Metcon (No Measure) Core Windshield wipers 3 x 6/10/side Rest as needed between setshttps://youtu.be/Fuccu9GFO6g

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Saturday, April 11th 2020

Metcon Metcon (AMRAP - Rounds and Reps) TEAM WOD!! Amrap 22 minutes You go I go 10 Odd object GTO 10/10 Lunge to explosive knee drive Amrap 22 minutes You go I go 10 Double DB snatches @ 35/25lbs (or

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