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UncategorisedWOD

Tuesday October 21st

By 18th October 2015No Comments

Warm up

30secs plank, 20 jump jacks, 10 glute bridges, 2walkouts. 5min Amrap
Burgner warm up: all from the floor- deadlift, shrug and extend, Hugh pull, catch, squat drops
Strength

Emom x 15mins:
min1 3 x clean high pulls,
min 3: hang squat clean x 2,
min 3: squat clean x 1
Focus on slow controlled pull to the knee, then speed through the middle after knee
WOD 

12min Amrap:
3 deadlift,
6 burpees,
9 pull ups

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