Workout of the Day
A. 8×2 back squat @70% (;60 rest)
B. 4 rounds
:45 row for cal
:15 rest
:30 burpees
:30 rest
:45 wall ball
:15 rest
:30 ring dip/ring push up/push up/seated DB press
:30 rest
Competition
AM
A) Row 250 M
X 10
Rest: 2:1
B) Row 500m
X 5
Rest: 2:1
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PM
Invictus online competition
Event 1
Take 20 minutes to build to a 3-RM Front Squat
Events 2-4 must be performed against a running clock…
Event 2 – Starts at 0:00 on the running clock
For time:
Row 2000 Meters
Rest upon completing the 2000 meters, and wait to begin event 3 when the running clock reaches 10:00.
Event 3 – Starts at 10:00 on the running clock
Take 8 minutes to establish a 1-RM Snatch,
 

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