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Warm-up
– 100 Single Unders
– Plank Lunge x 8 each side
– Plank Samson x 6 Each Side
– Plank Squat x 4 Each Side
2 x: Warmup #1
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Test
A1: Side Plank – Left (Max Time)
Side plank on the left side.
A2: Side Plank – Right (Max Time)
Side plank on the right side.
WOD
Three Rounds:
B: Rear Leg Elevated Split Squat (8 Reps)
Rear leg elevated split squat.
8 reps on each leg each round. Record the max weight you can do on both sides.
C: Fran (Time)
21-15-9
– Thrusters, 95# / 65#
– Pull-ups