Strength:

Deadlift : 5-5-5-5-5

Deadlift 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

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WOD:

6 RFT: Box Jumps, Alternating Dumbbell Snatches and Deficit Push-ups

6 rounds for time of: 8 Box Jumps, 30/25 in 16 Alternating Dumbbell Snatches, 50/35 lbs 8 Deficit Push-ups, 4/2 in

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3 RFQ: Banded Hollow Lat Pull Downs, False Grip Ring Rows and Sit Up To A Pikes

3 rounds for quality of: 10 Banded Hollow Lat Pull Downs 10 False Grip Ring Rows 10 Sit Up To A Pikes

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5 mins dynamic warmup

FT: Dynamic Running Warm-Ups

For time: Dynamic Running Warm-Up

inchworm samson stripper butt kick high knees pigeon pistol

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30 mins @ 60% effort.

FT: Runs

For time: Run, 30 mins

60% = steady effort. Not easy, but steady. This is "all day pace" Heart rate should be very controllable. You often hear me talk about conversational pace (easy pace), 60% effort is what I consider "chatting pace". If you are early on back or starting running, this is a good workout to put as run/walk intervals. 3 mins run to 1 min walk would be recommended, but you can go 2 to 1 or even 1 to 1 depending on where you are at.

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5-10 min foam roll

FT: Foam Rolls

For time: Foam Roll

Foam roll, yoga, get stretchy. 5-10mins. Always. Pretty please.

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Nothing assigned for June 18, 2019