09232017

CROSSFIT

A1. 10-14 Lemon squeezersx4; rest :20 sec

A2. 14-16 Alt Bicycle sit upsx4; rest 1 min

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For time:

800 m sandbag run

40 Alt front rack lunges 95/65# 

40 Box jumps 24/20

20 Alternating pistols

20 Over the bar burpees

800 m sandbag run

+

foam lower extremity and glutes

:30 sec half pigeon

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ENDURANCE

A1. 10-14 Lemon squeezersx3;rest :20 sec

A2. 14-18 Alt scissorsx3; rest 1 min 

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@goal race pace Row 4K, Run 3 miles

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10 min lower body mobility

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