WODs
10x RFT: Push-ups and Sprints
10 rounds, each round for time, of: 15 Push-ups Sprint, 60 yd Rest 1 min between each round.
Gym Activity
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3 rounds of: 9 Deadlifts, 70 kg 15 Push-ups 21 Sit-up (standard)s -
Sets 1 Deadlift | 130 lbs 2 Hang Power Cleans | 130 lbs 3 Front Squats | 130 lbs 1 Deadlift | 130 lbs 2 Hang Power Cleans | 130 lbs 3 Front Squats | 130 lbs 1 Deadlift | 130 lbs 2 Hang Power Cleans | 130 lbs 3 Front Squats | 130 lbs
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Run, 800 m 30 Push-ups 20 Kettlebell Sumo Deadlift High-pulls, 45 lbs 400 Runs 20 Push-ups 15 Kettlebell Sumo Deadlift High-pulls, 45 lbs Run, 200 m 10 Push-ups 10 Kettlebell Sumo Deadlift High-pulls, 45 lbs
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Directly engage with sprint after the last long jump.5 rounds of: 3 Long Jumps Sprint, 30 m
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Scaled, 10 reps3 rounds of: 100 Double Unders 15 Kettlebell Snatches, 45 lbs 15 Pull-ups Rest 3 mins
