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June 21st WOD

6/21/2017
Level 1
Metcon (No Measure)
***if you missed Monday then make it up today
L1:A: Mobility (No Measure)
10 min mob
L1:B: Metcon (No Measure)
15 min skill work; 5 tall jerk+5 jerk
L1:C: Metcon (No Measure)
Not for time

1000m row
400m run
50 air squats
800m ski
400m run
50 sit ups
1.2 mile ab
400m run

***start at any movement and work your way through the list
F3
F3: Metcon (AMRAP - Rounds and Reps)
30 min amrap

Run 400m
0.6 mile ab
Ski 400m
Row 500m
20 Kbs 53/35
20 gb squats 53/35
1 min plank
20 Russian twists 45/25
50 du's/100 single unders
Sol Endurance
SE: Metcon (No Measure)
NO Track Workout
NO Trail Run
Competitors
Comp: 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