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Friyahhhh 05242024

Strength

EMOM 12

  1. 5 Deadlifts 60-70%

  2. 2 high box jumps

  3. 2 skin the cats on rings  use a spotter if needed or 5 ring dips


WOD

RX

AMRAP 10:

2-4-6-8…Box jump-overs (20/24 in)

100-ft DB farmers carry (50/70 lbs)

– Use two DBs. OR KB

– Step down from the box.

Level 2

AMRAP 10

2-4-6-8…Box jump-overs (20/24 in)

100-ft DB farmers carry (35/50 lbs)–

Use two DBs.OR KB –

Step down from the box.

Level 3

AMRAP 10:

2-4-6-8…Box step-overs (12/20 in)

100-ft DB farmers carry (10/15 lbs)

– Use two DBs.OR KB –

Step down from the box.


SKILL WORK

Post-workout:

EMOM 6:

Min. 1 | Max time in a plank hold

Min. 2 | Max flutter kicks

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