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Body Weight Challenge Day 17 - 34 Burpees

Warm-up 5

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
3 Inch Worm Progressions
16 Mountain Climbers (8/side)

Mobility
Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder

Metcon (AMRAP - Reps)

WOD 1:
12:00 Cap
2K Row
Max Rep Burpees

…Rest 8:00 mins. At the 20 minute mark begin WOD 2

For Row Time and Score
As a team, row 2000 meters. Then perform as many Burpees in the remaining time as possible.

Only one partner working at a time, on both the row and burpees.

Equal work required on row only. Total Burpees is Score.

Metcon (AMRAP - Reps)

WOD 2:
As a team, use one bar (135/93), co-ed can use separate bars, to perform as many reps as possible in 10:00* of:
Snatch (5 points)
Ground-2-Overhead (3 points)
Deadlift (1 point)

*Every minute on the minute, one partner performs as many reps as possible of any of the movements. On the minute, partners change.

Cash Out

34 Burpees then

Max pull ups or ring rows

Out of Town WOD

34 Burpees then

10 ROUNDS FOR TIME: 10 WALKING LUNGES 10 PUSHUPS

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