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Friday

31
Dec

Friday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

2 SETS (7:00 CAP)

20 Single Unders *

10 Wall Ball Front Squats

10 Wall Ball Strict Press

5 Up-Down + 4 Mountain Climbers

Into

2 Sets

15 Double Unders/Attempts

10 Wall Ball Thrusters

15 Double Unders/Attempts

5 Up Downs

* 1st Round: Forward, 2nd Round: Backward Singles

Strength

Metcon (Weight)

EVERY 3:00 x 4 SETS

8 Front Squats*

:40 Double Under Practice

*Build up to a Moderate weight.

(Score is Weight)

Workout

“PARTY LIKE IT’S 1999” (AMRAP – Rounds and Reps)

“NCFIT BENCHMARK WORKOUT

“”PARTY LIKE IT’S 1999″”

AMRAP x 19 MINUTES

19 Wall Balls (20/14)|(14/10)

33 Double Unders

19 Up-Downs

33 Double Unders

19 Front Squats (75/55)|(45/35)

33 Double Unders

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

KG BB: (42.5/30)|(30/20)”