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UncategorisedWOD

Wednesday October 14th

By 11th October 2015No Comments

Warm up

5min amrap: 20 jumping jacks , 10 sec active hang/sh kip, 10 snow angels 

Strength

 15min EMOM:

min 1- gymnastic plank X :30(hs hold as scale up),

 min 2- 5 X pull ups(use jhook bands/add weight), 

min 3- pistol progression X 5/5( scale to box, control eccentric)

WOD 

 EMOM x 12mins

12push ups(6strict hspu)

 3 deadlifts 

mod 2: 6 push ups, 6 KB deadlift

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