coach lead

6/24/2020 - Strength

Metcon (Weight)
18min. Running Clock...

5 Hang Power Cleans
5 Push Press

Immediately into;

12-15 Lateral DB Raisees

Immediately into;

12-15 Front DB Raises

Rest 90sec. Repeat for 3-4 Total Sets.(Climbing in weight each set)


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6/24/2020 - WOD

Metcon (Time)

5 Rounds:

6 Devil Press 45/30s

12 Toes-To-Bar

24 Cal Row


Accessory Work


Pick 1 Accessory Piece If you have time:

1.) 100 Banded Pull Aparts

2.) 100 Banded Tricep Pull-Downs  (use a pipe)

3.) 100 Banded Wood Chops (50 ea side)

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