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Warm Up: Coaches Choice

Performance: 

“Jackie” 

1 Rounds for time: 

1,000m Row 

50 Thruster (45/35 lb Bar) 

30 Pull Ups 

 

Fitness: 

EMOM for 8 min…….

1st minute) 100m Sprint

2nd minute) 20 Jump Squats

REST 1 min

EMOM for 8 min…… do both moves in the minute 

5 Burpees

7 Push Press

REST 1 min

EMOM for 8 min…….do all three moves in the minute 

6 Step Up 

7 V Ups

8 Tuck Ups