April 5, 2021

Vampiro

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Strength/Skill:
Every 2 min for 4 rounds
7 Pause Front Squat @ 60%
-One second pause in the basement
-Lead up with the elbows

Metcon:
9 min AMRAP
3 Muscle Ups
6 Shoulder to Overhead 115/85lbs
9 Box Jumps 24/20″

Accessory Work:
15-12-9
Slam Ball (Catch the bounce) 50/40lbs
Box Jump 36/30″

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