Potomac – Sunday 131013

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No weightlifting club today.
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Warmup: EMOTM 8 Min
3 Hang Squat Snatch
3 V-Situp
Alt: 3 Ring Row/5-10s Handstand

RX’d Level II Level I
EMOTM 10 Min
5-10s Ring Tuck Back Lever
3 Bridge Up

Three rounds for time:
Row 500m
20 Box Jump, 24/20
20 Kettlebell Swing, 53/35
Rest 1 minute

EMOTM 10 Min
5-10s Ring Inversion
3 Bridge Up

Three rounds for time:
Row 400m
20 Box Jump, 20/16
20 Russian Kettlebell Swing, 53/35
Rest 1 minute

EMOTM 10 Min
3 Toes to Wherever
5-10s Reverse Plank

Three rounds for time:
Row 350m
20 Box Jump, 16/12
20 Dumbbell Swing, 35/20
Rest 1 minute

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