Main – WOD

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Warm-up

Matt Chan (No Measure)

– 25 Jumping Jacks hands touch behind

– 10 Jumping jacks forward and back

– 4 each side Lunge, elbow to ankle point

– 6 each side Single leg lateral lunge (push knee out)

– 10 swings Bend at hips and twist

– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)

– arm circles (small, medium, large)

– wring the arms out

Weightlifting

Finding 1 Rep Max for Bench Press.

Bench Press (Bench Press 5.3.2.2.1.1.1)

Metcon

Metcon (Time)

4 Rounds

200 m Run

6 Push Press 95/65

8 Overhead lunges 95/65

10 power cleans 95/65

Cool Down

Stretch!!