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WODs

Chipper: Alternating Dumbbell Snatches, Row Calories, Toes-to-bars and Burpee Box Jump Overs

For time: 100 Alternating Dumbbell Snatches, 50/35 lbs 75/60 Row Calories 50 Toes-to-bars 25 Burpee Box Jump Overs, 24/20 in

Aerobic/Stamina Training • Snatches- Pick a work:rest pace and do your best to hold it (ex:10 snatches rest 10 seconds) • Rower- stay consistent on the rower and dial it back on the last 5 cals so that you can get right on the pull up bar • Toes to bar - descending reps (15/12/10/8/5) may work with the same rest. Same sets across may also work 10 sets of 5 reps • Burpee box jump over- pick up the pace here and run through the finish line 25 Minute Cap Logistics Dumbbells- On the platform next to their box Rowers- On the turf at an angle so that they are not too close to the pull up bar Boxes- on the rubber on the platform Start Clock by the 20-25 minute mark to avoid delaying the next class

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Nothing assigned for April 23, 2019

Nothing assigned for April 23, 2019