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WOD 20160603

2
Jun

WOD 20160603

ROCK N’ RUN 5K THIS Saturday

Jeffco Stadium in Lakewood

8am set up booth and volunteer things-start having fun!

9:50 am Race start

http://www.redrockssports.com/pages/5k

Strength
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.

Metcon

30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Alternating KB Snatch
Rest 90 seconds

5 rounds

record total reps

ZP Leaderboard

Front squat set 6 @ 95% and set 7 @ heavy

Metcon reps

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