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Group Class – Tue, Apr 16

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Valkyrie Strength and Conditioning – Group Class

Metcon

Metcon (Time)

Partner WOD-

20 Rounds for Time:

14/10 Calorie Row

5 Burpee Pull-ups

RX+: 20/14 Cals, Burpee C2B

*30 Minute Cap*
*Partners alternate rounds “I go, you go”.

*If scaling burpee pull-ups, sub 5 burpees to target + 5 ring rows.

Strength Class

Pausing Bench Press (1×10 w/empty bar (first 5 normal tempo, second 5 add pause)
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×5 @ RPE 6 (70%)
1×5 @ RPE 7 (75%)
2×5 @ RPE 8 (80%))

Record final 2×5, note “RPE 8” in comments.

Mid-Shin Rack Pull (1×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×5 @ RPE 6 (70%)
1×5 @ RPE 7 (75%)
2×5 @ RPE 8 (80%))

Record final 2×5, note “RPE 8” in comments.

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