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28 August 2019

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (20 Minutes to Find Your 1 RM)

WOD: 8 Minute AMRAP
15 Overhead Squats (75/55)
15 Slam Balls (30/20)

Stimulus/Focus: Longer sets may force you to break your movements. Short rests if you do. Keep moving. Aim for 6 rounds.

8 Minute Partner AMRAP
0-2 Minutes: Bear Crawl Lengths
2-4 Minutes: Duck Walk Lengths
4-6 Minutes: Crab Walk Lengths
6-8 Minutes: Inch Worm Lengths

Stimulus/Focus: Just a grind. One partner works at a time. Be fast. Your rest is when your partner works. Keep moving and keep the intensity up!

Cool Down: Gymnastics Reps

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