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Thursday, July 13th

Goal for today is just to keep moving. Athletes heart-rate should be elevated to an aerobic level. Most GPP workouts athletes under-estimate, so be prepared. This workout has a mix off GPP, bodyweight, and gymnastics. Overall, this is NOT for time so you should focus on quality and not quantity.

Skill
“Goat EMOM”
EMOM 10:
ODD Mins: 1 Movement Athlete Choice
EVEN Mins: 1 Movement Athlete Choice

WOD
5-6 Rounds of:
1a) Max effort Calorie Row 60s.
1b) Front Rack Carry x 100 Ft (53s, 35s).
1c) L-Sit x 20s.
1d) Walking Lunges x 20 Reps (Athlete choice of weight)
1e) DB Man Makers x 5 Reps
– 1 Renegade Row + 1 push-up + 1 renegade row + 1 push-ups + 1 squat clean thruster
*Score = For Quality
*25:00 Cap

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