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WOD 210924 - FRIDAY

WARM UP


Coach Stretch

T-spine Mob.


3 RDS

8 bird dogs

6 ring row / ring pull up

4 kang squat

2 Wall walks


 

Skill / Strength


5 Sets

6 Bent-over Rows


Superset:

4 single leg KB RDL


 

WOD


10 RFT

3 Hang P. Snatch

3 OHS

3 Bar Facing Burpees


RX: 95/65#


TC: 14 MINS


 

Post WOD Accessory


50 Bicycle Kicks

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