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April 5th WOD

4/5/2017
Level 1
L1:A: Metcon (No Measure)
High hang pc ; 75 reps w/unloaded bar; skill work

Rx+ tall jerk+pause jerk; 10+10 x5; skill work; rest as needed
L1:B: Metcon (No Measure)
Low hang below knee; 75 reps w/unloaded bar; skill work
***this is not about getting through as fast as possible but quality reps and perfect practice. Be deliberate with your movement
L1:C: Metcon (Time)
For time

Run 1 mile
50 burpees
50 box step ups 24/20
50 kbs 53/35
Run 800m
40 KBdl 53/35
40 v-ups
40 air squats
Run 400m
30 push ups
30 sit ups
30 oh walking lunges 45/25
F3
F3:A: Metcon (No Measure)
If you want to learn Olympic lifts join Lv 1 for A and B but do the F3 part C
F3:B: Metcon (AMRAP - Reps)
30 min amrap

Run 800m
30-70 Russian twists 25/15 adv 45/25
Run 400m
20-60 sit ups
Run 200m
10-50 walking lunges
50/30 cal ab

Advanced

Choose higher number
Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM