11/04/2018

Encinitas – Group Class

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Warm-up

Assault bike 20/15 Cal or Run 400m

4 Wall Walk Up

10 Good Morning

1 min Wide Leg Forward Fold

10 Ring Row

10 Wallball

Pec Stretch and Pec Smash

Pigeon Stretch

Trap SMash

Metcon

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Men DB Rx= 50#

Women’s

Deadlift 190#

OHS 80#

Box Jump 20″

DB Squat Clean 35#