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488 Regal Row Suite 118
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WOD

Friday, January 08 2016


WOD

Strength
Bench Press: 5×4 @ 70-75%
rest 60 sec
Bent Over Row: 5×8
rest 60 sec

Conditioning
4 Rounds for Time (20 min cap):
30 Kettlebell Swings (53/35)
50 DU
400M Run

Extra – After Conditioning

14 alt. Candlestick rolls to Pistol

5 min. practice Freestanding HSPU or Tripod hold

10 min. EMOM
E- 10 Kipping HSPU
O- 8 Alt. Pistols

5 supersets
– 10 superman/arch lifts
– 10 V-ups