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WOD for Wednesday February 5th

By 5th February 2014No Comments

Skill of the week: kipping/butterfly pull ups

Warm up: 3 rounds not for time
3/3 overhead kb squats
6 ring press ups
3 pull ups/chest to bars/ muscle ups
3 handstand kick ups

Strength: Take 15mins to build up to a heavy 3rm clean
Accessory between sets are WTD chins 6x3reps (if you don’t have chins, work on eccentric chins with Max hold)

WOD: 10-9-8-7-6-5-4-3-2-1
Thrusters 42.5/25 20/10
Lateral burpees

Scaling options will be on the board


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