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The Sells WOD
Warmup-25 burpees
Items needed- bar with medium load 95 lb., 24' box, 50 lb. dumbbells, 95 lb dumbells, 10 lb. forearm rope bar, 45 lb. bumper
-Clean and jerk 95 lb. 15 reps
-Box jumps 24' 15
-50 lb. Turkish get ups 8 (4L 4 R)
-take a lap around small gym farmer's walk carrying 95 lb. dumbells grab water on way back in
-Clean and jerk 15 reps with burpee after each rep
-Box jumps with 45 lb. soccer throw in plate throw 15
-Turkish get up 8 and a 10 lb. forearm plate roll 8 reps
-take a farmers carry lap again with weight and water if needed
-Clean and jerk 15 reps with ab rollout after each rep
-Box jump with a round of agility dots or ladder after each rep 15
Turkish getup into overhead tricep extension after each getup 15
This is what special Ed coworkers do to each other at 6:30 on Monday morning.
Cool down was an ice shower in a 75 year old gym stall. My workout comes in Wednesday, Good Game!
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