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Friday 04.29.2022

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Hang in there, folks! We’re back to our regularly scheduled programming with Coach Samy next week 🙂

Warm-up Drills
I. ROMWOD

Team WOD: Dopplegangers

Each Athlete completes the following, with one partner working while the other rests or performs holds.

Storm through each of the three following challenges for total time:

Part I.
5 Rounds of either:
15 x Devils Press (50/35)
OR
15 x Burpees + 15 x Alternating DB 1-Arm Snatch

Notes: If partner A chooses Devils Press for their first round, Partner B completes the Burpees and DB Snatches. Partners will then switch, so that A does Burpees and DB Snatches and B does Devils Press. Each partner will end up completing 3 rounds of one movement choice and 2 rounds of the other.

Part II.
50+50 (100 total) x Pull-ups / Ring Rows
(Partner holds 95/65 barbell at lockout overhead during work periods)
100 x Partner Medball Sit-Ups (Abmat, 20/14)

Part III.
5 Rounds of either:
10 x Burpee Medball Cleans
OR
10 x Burpees + 10 x Medball Cleans

Notes: Same format as Part I, with one athlete completing 3 rounds of one movement choice and 2 rounds of the other.

Post time to comments.

Katelyn

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