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WOD for Thursday December 12th

By 12th December 2013No Comments

Skill of the week: air squat

Warm up: 2 rounds not for time:
3 wall walks
3 forward rolls
6/6jumping lunges
6 banded good mornings

Strength: Sumo deadlifts 10 x 3 @ 80% of 1rm
Superset with 10 Band Pull aparts

WOD: for time
800m run
60 doubles
30 mb clean to wall balls
15/15 single arm Russian swings
10 burpee Pull Ups

Scaling options will be on the board

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