{"id":4023,"date":"2018-09-30T07:47:37","date_gmt":"2018-09-30T11:47:37","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4023"},"modified":"2018-09-30T07:56:08","modified_gmt":"2018-09-30T11:56:08","slug":"9-29-18-2","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/9-29-18-2\/","title":{"rendered":"9\/30\/18"},"content":{"rendered":"
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Complex work! Work quick but efficiently! A few movements we rarely touch will be thrown in!<\/h6>\n
FOCUS:<\/strong> Move fast on the Wallball Complex and go as heavy as you can manage on the DB Complex<\/em><\/h6>\n
» Click here for scores<\/a>\/times <\/span>
\n<\/strong><\/span>» Click here for movement demos<\/a><\/strong><\/span><\/span><\/h6>\n<\/div>\n<\/div><\/div>
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3 Total Rounds of:<\/strong>
\n4x 1 Minute On, :30s Off. Switch Between the two. (2 Each).
\nRest 1:00 between rounds.<\/h1>\n

Complex 1 (20\/14)<\/strong>
\n<\/strong>»3 Lateral Wallball Passes
\n»1 Burpee
\n»2 To Air Wallball<\/h1>\n

Complex 2 (45\/25)<\/strong>
\n<\/strong>»1 DB Burpee Deadlift
\n»1 Clean
\n»1 Front Rack Squat
\n»3 Scissor Press<\/h1>\n

 <\/p>\n

RX = Scale to your skill level!<\/span>
\n101 = To Air WB -> Front Squat
\nHalfway = Modify 1 skill OR 1 weight.<\/span>
\nPlus = Do as is with plus weights without modifying skills unless noted.<\/span><\/span><\/h1>\n<\/div>\n<\/div><\/div><\/div><\/div>
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DB Burpees<\/a>
\nVideo Coming Soon!<\/p>\n<\/div>\n<\/div><\/div>

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Wallball Lateral Pass
\nVideo Coming Soon!<\/p>\n<\/div>\n<\/div><\/div><\/div>

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DB Cleans
\nVideo Coming Soon!<\/p>\n<\/div>\n<\/div><\/div>

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Air Wallball
\nVideo Coming Soon!<\/p>\n<\/div>\n<\/div><\/div><\/div>

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DB Scissor Press
\nVideo Coming Soon!<\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

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Scores<\/strong><\/a><\/p>\n<\/div>\n<\/div><\/div>

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[gdoc key="https:\/\/docs.google.com\/spreadsheets\/d\/16GprMnqOjJPsmD1Ig8YYg4epFvy-QJK-TeaQ4ZnPxbQ\/edit?usp=drivesdk" use_cache="no" datatables_page_length="50"]<\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

Complex work! Work quick but efficiently! A few movements we rarely touch will be thrown in! FOCUS: Move fast on the Wallball Complex<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":3731,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41],"tags":[],"class_list":["post-4023","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conditioning"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4023","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=4023"}],"version-history":[{"count":7,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4023\/revisions"}],"predecessor-version":[{"id":4031,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4023\/revisions\/4031"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media\/3731"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=4023"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=4023"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=4023"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}