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Friday 04.28.17

27
Apr

Friday 04.28.17

There are no secrets to success. It is the result of preparation, hard work, and learning from failure. Colin Powell

Prep work
3 min amrap
10 wall ball shots
10 Russian swings
5 push ups

2 Sets of 50′
High knees
Butt kickers
Bounding
Walking high kicks
Carioca

WOD
A.
Barbell strict press
5,5,5+ @ 75-80% of 1RM
*The last set is a max effort set, capped at 15 reps

B.
For time
3-6 sets of
400M Run+5 burpees
(Goal is to hit the same pace as last week on the intervals)
Rest 2 min

C.
3-5 min row/bike/walk
1:00 Calf stretch each side

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