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HOME WOD 200922 - TUESDAY

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Warm Up

6 AMRAP

10 KB Deadlifts

10 Reverse Lunges

5 Pike Push Ups

5L / 5R Dead Bugs


S/S

5x10

Split Stance SA KB Romanian Deadlift


WOD

For Time

Ladder

20-18-16-14-12-10-8-6-4-2

American KB Swings

10-9-8-7-6-5-4-3-2-1

Burpees

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PARTNER WOD 210123 - SATURDAY

WARM UP Coach Stretch Hamstrings and Shoulders 200m Warm-Up Run THEN: 3 RDS 10 Dead Bugs (weighted) 8 Weighted Good Mornings 5/side DB Press 8 Yoga Push Up 20 DUs/SUs Skill / Strength "Anaerobic Capac

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