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Workout of the Day

Sat, Aug 18th

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Some great efforts on that assault sprint.  Got to give a big shout out to Marco who hit 28 cals his first 25 sec and had a low of 18 Cal!  Finishing off the week with some rope climbs and a fun WOD.  See you tomorrow
A) 38 North Warm and Stretch
B) 10 Min Rope Climb Technique
Those with Rope Climbs
10 Min EMOM
1st-1-3 Rope Climbs
2nd-25 Sec Double Unders
C) “The Jackhammer”
18 Min AMRAP
200 Meter Run
6 Burpee Box Jump 24/20
10 Single Arm DB Hang Clean and Jerk (5 each arm) 50/35
14 Jumping Barbell Back Squats 45/33 (fitness use no barbell)
Farmers Carry Two Loop’s around Gym  25/15 (crab grip)