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WOD for Wednesday January 29th

By 29th January 2014No Comments

Mobility of the day: hamstring mobility with hockey ball 1min each leg
Sprinter band mobility 1min each leg

Warm Up: dynamic Mat Chan Warm Up

Strength: EMOM for 15mins with a partner
Power clean – hang clean – Front Squat

100 doubles (50 doubles 300singles)
5 rounds
10 press ups(5hspu)
10 kb deadlift 24/16. 16/12.
10 kb front squat 24/16. 16/12
100 doubles (50 doubles 300singles)

On deadlift and front squat use dumbbell or Kettlebell, scaling options will be on the board for people using a barbell


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