WARM UP – MOBILITY
1) Running laps + dynamic
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2) Glute & ham, core warmups, good mornings etc.
WOD A
DEADLIFT X 10
TALL BOX JUMP X 5
Alt. Every 1:15 x 5 sets of each (12.5 mins)
1) 10 Deadlifts
2) 5 Tall box jumps
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– Keep deadlifts light-moderate (approx. 40-50% of max) you can build a little but keep reps smooth
– Find a high but safe box jump
WOD B
HANG TIME
21-15-9 reps for time
Hang power snatches 95/65lb
Overhead squats
* 75 Double-unders after each set of OHS *
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– Use a weight that the 21 can be completed in 2 sets max/
– DU’s approx. 1:30-2 mins max.
WOD C
Choose your machine and go all-out for 2 mins. Score = total cals
2 MINS MAX BIKE CALS
2 MINS MAX ROW CALS
2 MINS MAX SKI CALS
