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NEWS

Thursday’s WOD 05/04/17

By admin | In Uncategorized | on May 3, 2017

Thursday May 4, 2017

Warm up

Row 250m
Frankenstein walk down & back
Bear walk down & back
50 singles with jump rope
10 super man

Coach led- dead lift warm up

Strength- DEADLIFT
After warm up sets

Based on 90% 1RM
3 reps at 70% 80% 90%

Metcon-
For time
DU-50-40-30-20-10 (3/1singles)
Power cleans 3-6-9-12-15 (65/95)(95/135)

(Optional)
Cool down-ABS
50 reps Russian twist with DB

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