Strength:

Clean Pull : 3-3-3-3-3

Clean Pull 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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WOD:

5 RFT: American Kettlebell Swings and Burpee Box Jump Overs

5 rounds for time of: 20 American Kettlebell Swings, 1.5/1 pood 10 Burpee Box Jump Overs, 24/20 in

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Alternating Tabata

"Tabata" - Elbow Plank Holds and Handstand Holds : 8 x 20 secs / 10 secs

Tabata Elbow Plank Hold Tabata Handstand Hold The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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3 RFQ: Seated Straddle Lift (Both Legs)s, Alternating Plank Shoulder Taps and Strict Handstand Push-ups

3 rounds for quality of: 10 Seated Straddle Lift (Both Legs)s 20 Alternating Plank Shoulder Taps 10 Strict Handstand Push-ups

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ITS HOT. DONT DIE. FOLLOW INSTRUCTIONS.

Run : 6x 1 min at 70%, rest 1 min

Each for distance: Run: 6x 1 min Perform at 70% effort / RPE 13 Rest 1 min between efforts.

12min EASY warmup 6x [1min @ 70% effort, 1min jog/walk recovery] 12min EASY warm down ***DO NOT EXCEED 70% EFFORT IN THESE INTERVALS!!!! It is asinine to push yourself beyond reason in heat like this. Hydrate intelligently. Add some electrolytes to the mix.

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Nothing assigned for July 07, 2020