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Wednesday 11012023

Warmup 10:00


-Tabata floor

Then ..

-Glute activation with bands


Strength


EMOM 10

2 back squats– Build up to 70% or more and hold the same load across all 10 sets (straight sets).

WOD

RX

The Ghost

6 rounds for reps:

1:00 calorie row

1:00 burpees

1:00 double-unders

– Rest 1:00 between rounds.

– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.

Level 2

6 rounds for reps:

1:00 calorie row

1:00 burpees

1:00 double-under attempts

– Rest 1:00 between rounds.

– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.

Level 3

5 rounds for reps:

1:00 calorie row

1:00 burpees

1:00 single-unders

– Rest 1:00 between rounds.

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