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WODs

Playground Gym – 04-18-19

By 04/17/2019No Comments

Advanced ONLY!
SN – 75/1x3s

Warm Up
Mobility and Agility Drills
then
3 Rounds @ slow pace
10 Goblet Squats w/ 2 second pause on bottom
10 Russian Swings
10 Kettlebell Good Mornings

Lift
DL – 3 Attempts to hit 1 Rep Max

Conditioning
Competition
On a 3 Min Clock
Run 400 Meters + Max Wall Balls – 30/20
Rest 2 Mins, Repeat 4 Times
*score = Total Wall Balls each round

Fitness
On a 3 Min Clock
Run 400 Meters + Max Wall Balls – 20/14
Rest 2 Mins, Repeat 4 Times
*score = Total Wall Balls each round

Health
On a 3 Min Clock
Run 300 Meters + Max Wall Balls – 14/10
Rest 2 Mins, Repeat 4 Times
*score = Total Wall Balls each round

Extra Credit
Rear Elevated Split Squats – 3 x 12 Reps (each leg)
Heavy Russian KB Swings – 1 x 50 Reps (unbroken)

Steven