Warm-Up.

Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

Then…

Five rounds for time of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (24/16 kg)

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Sacha Cuello-lemyreDallasPaul NiedermannMike SlagleSimo Recent comment authors
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Sacha Cuello-lemyre
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Sacha Cuello-lemyre

29:24

Dallas Ouano
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Dallas Ouano

23:55

Paul Niedermann
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Paul Niedermann

Hello CF World

Warmup
A.
Tabata
B.
33:12min

✌🏾

Mike Slagle
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Mike Slagle

Fun recovery day:

Indoor rock climbing with my birthday boy!

Simo
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Simo

Amrap
Woodwork 4 m2 firewood
Score 3h

MAB
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MAB

Rx+ with 20# WB
43:50

Clayton
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Clayton

Rx. 25:21.
Ouch.