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WOD for Friday 27th December

By 27th December 2013No Comments

Skill of the day: Kettle Bell Swing

Warm Up: buy in 5 burpees
then 3 round of 5 push ups, 10 kb swings, 15 air squats

Strength: Single Arm Dumbell Shoulder Press 5 reps e/s for 5 sets
Use time between sets to build up to a 3rm weighted pull up or use time to practice pull up technique

WOD: 15min AMRAP
5 deadlifts @80% of 1rm
5 toe to bars(10vups)
10/10 lunges(using two kettle bells in front rack position)

Scaling options will be on the board

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