WORKOUT OF THE DAY

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The Factory Strength and Conditioning – Strength & Conditioning

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Metcon (Time)

4 sets

RX-

30 wall balls 20/14

20/16 cal echo bike-25/18 assault bike

10 alt DB snatch @ 70/50#

-rest 3:30 between sets-

4 sets

GOLD-

30 wall balls 14/10#

16/12 cal echo bike- 18/13 assault bike

10 alt DB snatch 35/25#

-Rest 3:30 between sets-

4 sets

SILVER-

20 wall balls 10/14#

15/10 cal echo bike- 18/13 assault

bike

10 alt DB snatches 25/15#

Front rack box step ups

4×10 increasing from last Friday

(Adding this on Wednesday and Friday now so push yourself to go to a higher box or increasing weight)

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