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WOD for Friday February 28th

By 28th February 2014No Comments

Fundamental of the week- squat

Warm up: fun time air squat and core hold simon says

Strength: bench press 5×5
Accessory: overhead squat 5×5

Conditioning: WOD
10 rounds for time
15 wall balls
3 deadlifts

For those doing the open WOD today

Warm Up: 10mins
500m row
30 doubles
20 PVC snatch
20 overhead squat

Then take 10mins to hit a few reps at 35/24kg snatch, I’d recommend going a bit heavier so when you do the WOD it feels lighter

Open workout 14.1
10min amrap
30 double unders
15 power snatches @35/24

We will run 3 x 10min heats


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