Smiles and Stretches
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Mancala
10-9-8-7-6-5-4-3-2-1
Push Press
Bent over Row
:30 Plank
Warmup
2 rounds of
:20 Mountain Climbers
:10 Rest
:20 Empty Barbell Strict Press
:10 Rest
:20 Mountain Climbers
:10 Rest
:20 Empty Barbell Good Morning
:10 Rest
:20 Mountain Climber
:10 Rest
:20 Empty Barbell Bent Over Row
:10 Rest
Push Press Warmup
5 Dip + Hold + Stand
5 Dip + Stand
5 Push Press
5 Rebounding Push Press
Bent Over Row Warmup
10 Light Row
10 Workout Weight Row
Plank Warmup
:15 Pushup Plank
:15 Elbow Plank
Modifications
Dumbbell Row
Tabata Time
Question of the Day
Do you lick or bite your ice cream?
Box Brief
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Mancala – Boy, today was a HARD DAY — took approximately 16 mins with 55# bar
QOD: lick my ice cream
Mancala: 55# bb
QOD: lick
Mancala: 115# BB
QOD: Lick
Mancala: 10ish with 55#. My first wod with my NEW PLATES!!!! 😁😁😁
Plus Tabata of burpees and air squats
Qod: lick
Mancala @ 155#, 17:30ish. Fun one.
QOD: bite, luck, stare longingly
Mancala – 115# 17:00.
QOD: Lick
Forgot to post.
75# for push press and rows.