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WOD for Tuesday March 11th

By 11th March 2014No Comments

Mobility: take 4mins to work through shoulder mobility on board

Warm up: 6mins
200m run
2rnds of :
5 kb swings
10 shoulder pass throughs
10 walking lunges(5/5)

Strength: take 15mins to establish a 1rm Shoulder press
Using sets of 5-4-3-2-1 and then as many singles as it takes

Accessory:WTD Sit ups 5x10reps with weight

WOD: 3 rounds
1min handstand holds
1 min doubles
1 min Alt DB/KB snatches
1 min strict pull ups/ ring rows
Rest 1 min between rounds


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