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Wednesday 4.22.20

Warm-up Prep (10-15 Minutes)

 3 Rounds

10 Cal Bike

15 Hollow Rocks

7 Push-Ups

:30 Ab Stretch

10 Banded Pull Apart's with small to medium band


Strength - Hang Power Clean/Power Clean

EMOM 1x10

2 Hang Power Cleans

2 Power Cleans

60-65% of 1RM


WOD (Workout of the Day) 

"Lee Majors"  

7 Min AMRAP - with 20lb. Vest

21 Lunges

15 V-Ups

9 Pull-Ups

Rest 5 Minutes

7 Min AMRAP - No Vest

21 Box Jumps 24/20

15 Toes to Bar

9 Ring Dips

Incorporated Energy Systems in WOD:  Glycolytic


  • Our goal for this workout is to target 12-15 Rounds
  • This is an all out effort that should keep you moving at an almost max pace in each AMRAP.  This WOD is designed to give your body the feeling of lightness going form a weight vest to no vest and should propel your second AMRAP rounds higher.
  • Score is total number of rounds plus reps in both AMRAPs

*Scale accordingly if any exercise cannot be performed RX