If planning on repeating 17.3 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following:
3 rounds not for time:
8 med ball over shoulder, light/moderate
:15-:30 L-sit
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A. Power clean, 12 x 2 starting light and building to moderate; begin a set every :60
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3-4 sets even:
50 double-unders
.5 mile Assault Bike or 30/20 row calories
5-15m handstand walk
2:00 rest
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3 sets:
10-20 light reverse hypers
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gun show
Post results to comments.
3 sets not for time:
:30 bottom of push-up hold
12 plate halos
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A1. Lateral raises, 3 x 10 @ 12/hand, 20X1; no rest
A2. Band upright row, 3 x 20 w/blue band, 20X1; :90 rest
B1. Bent-over lateral raises, 3 x 10 @ 8/hand, 20X1; no rest
B2. Band face pulls, 3 x 20 w/blue band, 20X1; :90 rest
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3 rounds:
1 lap around rig overhead banded KB dowel carry, 25/side w/purple bands
1 lap around rig sandbag bear hug carry
1 lap around rig Farmer’s walk, 100/hand
:30 Assault Bike hard
5:00 walk rest
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walk out to tracks and back