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MONDAY 07.29.19

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QOTD: Do you pee in the shower?

A.) Push Jerk

5×3 Building to heavy triple for the day

*Build every 2 minutes

B.) 12 Minute AMRAP

21 kettlebell swings (53/35)

14 kettlebell reverse lunges (53/35)

7 push jerks (165/115)

Level 1: choose load to perform reps in 2 sets or less

Level 2: 135/95

Level 3: as written

CFID Kids 07.28.19

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Warm-Up: 

When Partner 2 finishes the movements, switch positions

Partner 1 Plank holds

Partner 2 completes the following.

10 Plate squats

10 Sit-ups

10 Push-ups

10 Burpees

WOD prep:

1 dead lift 

1 hang power clean

1 Push Press

*Build in load to a perfect complex

WOD:

9-8-7-6-5-4-3-2-1

Hang Power Clean

1-2-3-4-5-6-7-8-9

Tire Jumps