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August 8, 2020

Workout of the day

for time

40-30-20-10
Burpees
Medicine ball cleans

Workout notes

We’ve got a large amount of burpees and medicine ball cleans today to work through as quick as you can!  Don’t burn it all out in the first set of burpees, but try to settle into a pace that is sustainable and allows you to get right to work when you move on to the cleans. Medicine ball cleans are a simple and effective movement, but don’t underestimate them! Do your best to treat them like a barbell clean and open your hips before dropping into a squat to catch the ball and then stand up tall to complete each rep.  Using the same weight you would use for wall balls is a safe bet here or maybe a touch heavier.  If you can’t make it out to a class on the Patio today you can join us on Zoom at 9AM! Don’t forget to put your score in SugarWOD!

Scaling

standard: 16/10 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 30/20 lb

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