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Pon Dem Time

8
May

Pon Dem Time

Aux Core: 2 Rounds 

:20s Weighted Plank Hold 

:20s KB FR Wall Sit 

:20s Superman/Arch Hold 

:20s Hollow Rock 

 

With a 10-min Running Clock…Bench Press: Find your 3 Rep max then, 

After your 3-Rep Max

3-3-3 @ 75% of your 3-rep max

 

2 Rounds of 4-min AMRAPS 

0:00-0:59 (15) Box Jump Overs–Remaining Time: S2OH

1:00-1:59 (12) Box Jump Overs–Remaining Time: S2OH

2:00-2:59 (9) Box Jump Overs–Remaining Time: S2OH

3:00-3:59 (6) Box Jump Overs–Remaining Time: S2OH

2-min Rest

 

Score= S2OH across all the rounds 

 

L1: 135/95, 24″/20″

L2: 95/65, 24″/20″

L3: 75/55, 24″/20″ (Step-overs)

L4: DB S2OH, 20″/17″ (Step-overs)

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