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| practicing the burgener warm up |
monday:
OLYMPIC WEIGHTLIFTERS
rest day again!! this week will be a kick back week. more of an active rest cycle for olympic lifters after this last competition.
CROSSFITTERS
Warm Up: Row 500m, 15 burpees, Run 400m
WOD: 10 Rounds, every 2 min perform the following...
3x Thrusters (60kg/40kg)
6x pull ups
9x Box jumps (30in/24in)
Extra Credit: 4 x 400m sprints. Max effort, so rest as needed between sprints to insure full recovery.
Durability: Stretch, myofascial release, ice bath, apple and almond butter.
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