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OUR BLOG

3/14/20?

By Wodify Admin | In WOD | on March 14, 2020

St. Louis – Valkyrie Fitness

Warm-up

400m run

15 cal bike

3 rounds

Lateral step ups x10ea

Goblet Cossack squats (20lbs) x10ttl

Goblet Reverse lunges (same) x20ttl

Weightlifting

Primer 2x

RDL x10

Back squat x10

Good morning x10

Box Squat 7×5 @65% of Back Squat + Renegade Rows x12ttl (15/20) Build every other set.

Box Squat

Metcon

Metcon (AMRAP – Rounds)

Ring rows x20

200m run

DB Squats x30 (15/20lbs+)

300m row

Ball Slams x40 (20)

400m run

Jump Rope singles x50

500m row

*score full rounds

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