Wednesday Elements (all gyms) 5 sets, not for time; 5-7 - TopicsExpress

Wednesday Elements (all gyms) 5 sets, not for time; 5-7 deadlifts (no touch and go) ALAP front leaning rest on rings 15 knees to elbows/toes to bar Performance (Fondren) teams of 4; AMRAP meters rowed in 25 minutes - 150m minimum each row - stay in the same order the entire bout - pace and transition time up to the team Performance (Henderson) A1. front squat x 8 reps, rest 20 seconds A2. 15 russian kb swings, rest 2-3 min x 5 + 400 m run x 3 @ 70/80/90%, rest 2 min Performance (vickery) A. Front squat build to heavy triple B. Push press build to heavy triple + 10min AMRAP: 10 Ball slams 15 Jumping split squats 20 KBS 3 Shuttle runs

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