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Wednesday April 8th

7
Apr

Wednesday April 8th

Wod today is called “Chief.” It’s a tribute Wod to the United States Navy

Warm up
Run 5 minutes, time yourself two and half minutes out 2 and half minutes back
Then 3 Rounds
10 Push press empty bar or broom stick
10 squats
10 no push up burpees

Today’s workout is meant to be 3 minutes of all out work times 5 rounds. Keep track of total rounds. Pick up where you left off if you finish a partial round. So go all out for the 3 minutes and savor your 1 minutes of rest

“Chief” This is five amraps that are each 3 minutes long with a 1 minute break between amraps
Dumbbell version
3min. AMRAP: X5
3 DB Power Cleans 50/35s (if you just have one db make this 4 DB power cleans, 2 each side)
6 Push-Ups
9 Air Squats

1min. REST between 5 rounds

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Chief barbell version
Five 3-minute AMRAPs in 19 minutesAMRAP in 3 minutes x 5
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

** Go all out for three minutes and rest a minute after. Do this 5 times.

Extra Work
5 rounds
30 seconds Hollow hold, straight into
30 seconds superman, straight into
30 Plank hold, straight into 30 seconds rest



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