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UncategorisedWOD

Wednesday 12th of November

By 11th November 2014No Comments

Warm up
3x1min rnds-curb run into Max air squats

Movement Prep
Glute activation-scorpions5/5, sl hip bridges 10/10, one leg deadlift 10/10, Barbell prep

Strength
Every 90 seconds x15mins
1rep x Deadlift
hs hold-30seconds(pick position that allows 30 sec hold)

WOD
10min partner amrap
5cleans 50/30
10 hand release press ups (hang cleans & press ups to box / bar-focus on belt bucke hollow)

Cool down
Wide Stance Hip hang stretching lower back 3 x 30

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