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WOD 210115 - FRIDAY

WARM UP


Coach's Stretch

Foam Roll Lats


3 RDS

8 Dead Bugs

4/side KB Rack rev lunge

10s Dead Hang + 5 Kip Swings

6 KB push Press

6 Hollow Rocks

Skill / Strength


4 Sets

8/Leg Back Rack Split Squat

Moderate load


Superset:

8 Strict Pull-Ups



WOD


21-15-9

T2B

Push Jerk


Rx: 135/95#

Scale: 95/65#


TC: 10 MINS


Post WOD Accessory:


30 Back Extensions


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