Speaker Paul Ryan Under Investigation for Russian Ties Following Kettlebell Swing Workout

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03/23/17

If you had 1,000,000 dollars to give away, how would you do it?

Warm Up 3

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
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 (Weight)

1) 21 Minute EMOTM:
1 – 6-8 Dumbbell Bench Press
2 – 30 Second Barbell Overhead Hold @ 100% Of Strict Press
3 – 5-10 Strict Pull-Ups

*Score only DB Bench Press*

Pick loading you can maintain output for all 10 rounds. Use a band if needed for the Pull-ups. Goal is consistent effort and output across all 7 rounds of each movement.

Metcon (AMRAP - Rounds and Reps)

2) 10 Minute AMRAP:
20 KB Swings
15 Wall Balls 20/14
10 Burpees

Metcon (No Measure)

Extra Work(optional):
3) Hip Extension: 4 Sets Of 15 Reps
Rest 90-120 seconds between sets. Add load if able.

4) Hollow Position: Accumulate 3 Minutes
Keep track of total time and attempts to complete.

Out of Town WOD

Complete exercises EMOM for 14 Mins

3 Burpees
3 Broad Jumps
15 metre Bear Crawl

Comment

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