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MONDAY 10-24-11

By October 23, 2011No Comments

Warm Up
Row 500m
20 Burpees

2 x 5 @75%
1 x 5+

Metcon – Happy Birthday Laken (21) and Micah (28)

100m sprint with a medicine ball

21 wall balls w/ same ball
21 sumo deadlift high pulls w/ kb

28 box jumps
28 medicine ball squats w/ same ball as before

100m sprint with medicine ball

** when using med ball have to “rest” with it while holding it, or it’s a
10 burpee penalty on the spot.

So if you’re doing wall ball you can’t let it drop on the ground, or if
you’re doing the med ball squats you can’t drop it on the ground and rest.

The 10 is for the month.

Amanda Ruhl

Author Amanda Ruhl

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