Wednesday Elements (all gyms) 8 rounds for time of; 10 box - TopicsExpress

Wednesday Elements (all gyms) 8 rounds for time of; 10 box jumps - 24/20 20 walking lunge steps 30 double unders Performance (Fondren) each set for time; 15 Kb swings overhead - heavy 60 sec shuttle run (20m) rest 2 minutes x 3 sets + each set for time; 15 push press - moderate 60 sec box jump - 24/20 rest 2 minutes x 3 sets + not for time; 25 strait leg ab mat sit ups 15 push ups x 3 sets Performance (Henderson) A. back squat 1.1.1, rest 2 min x 5 B1. 15 heavy Russian swings, rest 30 B2. 60 plank hold, rest 60 x 4 C. 60 row @100% for calories Performance (Vickery) 5 Rounds, 60s/station: (1) Walking lunges (2) Wall walks (3) Front squat @ 55% or less (4) Strict pullups or negatives

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