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General Fitness 10.07.15

7
Oct

General Fitness 10.07.15

Prep Work3 min air dyne

every min jump off and perform 5 quick burpees

2X10 PVC Pass throughs

2X5 Explosive push ups
WOD

A.

Establish a heavy push jerk 10 min
B.

LVL 1

20 Hang dumbbell clean

20 Burpees

Rest for 2 min

15 Hang dumbbell clean

15 Burpees

Rest for 2 min

10 Hang dumbell clean

10 Burpees

****Dumbbell clean weight is up to you
LVL 2 This ones is for Marcos Ramos-Happy Birthday

33 HSPU

33 Russian swings 70/53

Rest for 2 min

22 HSPU

22 Russian swings 88/62

Rest for 2 min

11 HSPU

11 Russian swings 106/70
C.

3 sets

50′ Walking kick to toe touch

1 Min Plank

50′ Inchworm push up

10 Scorpion stretch With a reach up to the sky
Cool Down

Mobility

Post results

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