Wednesday, August 24th
Deb's Ironman Swim Start ~ 2.4 mile swim
Warmup: 12 minutes of
10 ab mat situps
10 reverse hypers
10 goblet squats
10 calorie row
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Strength/skill: 30 Squat Cleans ~ not for time
*Athletes will have 30 minutes to perform 30 squat cleans - all should be done as singles
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WOD: 5 Rounds for Time
20 Wall Balls 20/14#
20 Pushups
400 meter run