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WOD

Wednesday, March 16 2016


WOD

Strength
EMOM x 10 min:
odd min- 10 Hollow Rocks
even min- 3 TNG Deadlifts starting at light weight and ascending to something is tough on last set only but still moves with speed

Conditioning
Reverse Tabata (10 sec on, 20 sec off) x 8 Rounds:
Row for Calories
Push Ups
Strict Supinated Pullups
Walking Lunges

Extra

EMOM x 6 min:
odd- 3-5 Strict HSPU (stop before the rep is a struggle)
even- 6-8 Kipping HSPU (stop before you feel fatigued)
Use this skill purely as technique work for the HSPU. Do not push to shoulder fatigue