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Extra Credit 8.12.19

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Monday 8.12.19

WOD: “Ball of Yarn”

Extra Credit:

Split Jerk
10 min EMOM:

1 Power Clean + 2 Split Jerk
*The focus is on the split jerk today. The weight should be light enough that you can control the weight between the reps, and have a decently easy clean up to the front rack.



Tuesday 8.13.19

WOD: “The Clock is Ticking”

Extra Credit:

Mark off a SQUARE!:
*Use your Extra Credit time today to mark off one of the Bingo Challenges!



Wednesday 8.14.19

WOD: “Weight of the World”

Extra Credit:

Back Squats
4 sets of 3-4 reps @ 75-85% of your 1 Rep Max Back Squat

*Rest as much as needed between sets



Thursday 8.15.19

WOD: “5 Minutes of Funk”

Rest Day / Active Recovery



Friday 8.16.19

WOD: “Super G”

Extra Credit:

2 Rounds:
2,000/1,600m Bike Erg
1,000/800m Row
800m Run
*This should be completed at a moderate pace. There is no goal as far as a score goes, so focus on moving efficiently and breathing. Walk from station to station during your transitions



Saturday 8.17.19

WOD: “Partner Mindy”

Extra Credit:

4 Rounds (Not for Time):
8-10 Heavy DB Bent Over Rows / arm
20 GHD Sit-ups to Parallel