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Blackman Ultimate Dec 14th


Blackman Ultimate Dec 14th
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Warm Up:
Group Track Work:
High Knees, Butt Kicks, Zombie Walks, Lunges and Broad Jumps
Strength:
High Bar Back Squat-
1×10 @60%
1×8 @70%
1×6 @75%
1×4 @80%
*Use your NEW 1 Rep Max Numbers!
5×5 Deadlift @ 75%
Skill: 
Kipping Toes to Bar / Knees To Elbows
WOD:
3 rounds of:
Run 400M
21 Toes to Bar   * (Knees to Elbows / Sit Ups)
12 Burpees
*Rest 3 Min then:
In teams of two complete 21 /15 and 9 of:
Box Jumps and Push Press (*75, 55 0r 45)
*Only one person works at a time.

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