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Wednesday, October 6, 2021

Gymnastics:

5 Sets of 3:

High Box Jump

Note: Find a height that you feel comfortable with. Make it fairly challenging, but focus mainly on the fundamentals and bringing your knees up. 

WOD:

“Michael”:

3 Rounds: 

600 Meter Run

50 Back Extensions

50 AbMat Sit-ups

Rx+: 50 Back Extensions/50 AbMat Sit-ups

Rx: 40 Back Extensions/40 AbMat Sit-ups

Intermediate: 30 Back Extensions/30 AbMat Sit-ups

Beginner: 20 Back Extensions/20 AbMat Sit-ups
Note: ​​In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. Major focus on the core today. Pick a scale that allows you to focus on proper engagement.

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