Wednesday April 5th, 2017
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Category: WOD

Wednesday April 5th, 2017

Warm up- (10 mins)

1 Rounds

50m Run

15 AS

2 sets of 5 Kip swings

50m Run

15 Goblet Squats

2 sets of  3 Kip swings + 1 Knee to elbow + 3 Kip swings

50m run

15 FS with an Empty BB

1 set of 3 Postion partner t2b drill (coach will explain)

WOD-

“Liam”

For Time:

Run 800m with a 45/25-lb plate

100 T2B

50 FS 155/105

12 Rope Climbs

Run 800m with 45/25-lb plate

Post WOD-

:60 per side lower leg barbell smash

:60 sec per side couch stretch

 

 

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