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NEWS

Thursday’s WOD 0524/17

By admin | In Uncategorized | on May 24, 2017

Thursday May 24, 2017

Warm up-
400m run or 500m row
THEN
2 Rounds
10 banded DL
Frankenstein walk down & back black mat
10 super man

Skill-pistols- 20 pistols or 20 attempts with modifications

Coach led warm up for deadlift & metcon

Strength-DEADLIFT
After warm up sets, based on 90% 1 RM (add 10 pounds)
65%. X 5
75% X 5
85% X 5+( + means max reps you can manage at this weight)

Metcon
14 minute AMRAP
25 double unders
15 KB swings (35/55)
10 box jumps (20/24)

Cool down: 50 Frogger & 50 mountain climbers

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