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UncategorisedWOD

Wednesday November 11th

By 9th November 2015No Comments

Warm up

5 pull ups/scap pull ups, 30 sec hollow hold, 15 oh squats(3rnds-5mins)
Strength 

15min emom:
min1-30sec active hang(scale up to lsit).
Min 2: 10 plank sh taps(scale up to hs sh taps).
Min3: PVC arch holds X :30-:45
WOD 

 4rnds:
2mins on, 1 min off:
10 push press, 5/5 lunges

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