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5
Sep

150905 Saturday

Power Hour – 7:00 AM

Power Hour Celebrate Labor Day By Putting In The Work.

Warm Up- easy jog around the block

Mobility- Bands, KB, 2 1/2 or 5# plate

MetCon- Is This Tabata?
8 Rounds
2mins on/1min off
Odd Rounds:
3 HSPU
4 Burpees
5 Pull Ups
Even Rounds 185/155/95
4 Cleans anyway
3 Shoulder to OH
2 OHS

Rest 4 mins (28:00)

AMRAP 12 mins
400M run
6 Box Jumps
9 Push Ups
12 KB swings (R) 53/35

8:30 and 9:30 AM WOD

I. Press

Take 10 minutes to find your 1rm for the day

II. Metcon

In teams of two, with only one partner working at a time*

100 Kettlebell Swings (R) 53/35
400 Meter Run
100 Shoulder to Overhead  95/65
400 Meter Run
100 Goblet Squats  53/35
400 Meter Run
100 Burpees

*Teammates will perform the 400 Meter Runs together each holding on to a band

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