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04.17.17 Farmer Carry Fun

17
Apr

04.17.17 Farmer Carry Fun

Warm Up:
3 easy rounds of:
10 empty barbell presses
10 per leg split squat
200m jog

Primer:
Banded air squats x 15
Banded glute bridges x 15
Russian baby makers x 10
Spiderman crawl x 2 lengths of gym

Skill: Back squat
3 sets of 10 reps @ 50% 1RM

WOD:
3 Rounds
21 Wall balls 20/14
21 TTB
then…
Farmer Carry 200m (fence and back) 53/35 each hand
then…
10 Burpee wall climbs (do a burpee with feet against wall, climb nose to wall, then descend to flat on floor)
then…
Farmer Carry 200m 53/35

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