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18
Dec

141218 Thursday

I – Sumo Tempo DL

Tempo (1-5-5-R)*

  • 3 x 1  65%
  • 3 x 1  70%
  • 3 x 1  75%

II – AMRAP – 5min

  • 5 x kb sn/arm      53/35
  • 5 x kb lunges/leg
  • 5 x goblet sq

Rest 2min

III – 3 RFT – 12min cap

  • 20 x kb swings (r)  53/35
  • 10 x roman candles
  • 10 x push ups

*Tempo –

  1. Up – seconds
  2. hold – secondes
  3. down/descend – seconds
  4. start position – stop/reset ea rep

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