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Friday 6.17.16

17
Jun

Friday 6.17.16

Prep Work3 min Run/Row/Airdyne

2 min single skip jump rope

2X6 drinking birds

2X6 leg pumps

2X10 American swings 53/35
WOD

A.

Dead Lift

7X3

*touch n’ go, each set should get heavier
B.

Granite Games qualifier 16.2
17 minutes:

50 calorie row

50 wall ball shots

50 shoulder to overhead

50 box jumps
Men:
20lb ball – 10ft target

115lb Shoulder to Overhead

24” Box
Women:
14lb ball – 9ft target

85lb Shoulder to Overhead

20” Box
****If you are performing this as a score to be submitted make sure you double check the website and have the correct weights for your age group. Also Perform the qualifier workout first then do the deads later.
Cool Down

Mobility

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