Performance 7/18/19 – HAPPY BIRTHDAY COACH JAKE!!!!

720 Athletics – Performance

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Warm-up (No Measure)

60sec run/bike/ row

5 Burpees

10 Ring Rows

Metcon (Time)

Coach Jake’s Birthday WOD!

A. 3 rounds:

20 Box Jump overs

4 Rope Climb (20 Single ring rows)

30/20 Cal Row (AB if needed)

**Immediately into B

B. 7 rounds:

6 Devil Press 45/25- Hand

12/9 Cal AB (row if needed)

3 Muscle ups (9 C2B /9 Pullups)
**35min CAP

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