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WOD16022020



Warm up :

30 single under

6 jump lunges

30s Deadhang Hold

X 2 Rounds

Strength :

A. Alternate for 4 Rounds , Go Every 2:30

8 Walking Lunges Farmers Carry style ( pause 3s in lunges position

3 seated high Box jump

B. Single leg hip thrust ( bodyweight )

3 sets , 15/side


Conditioning:

Team Of Two

Amrap 32-minutes

32 DUs /

8 Box jump over

4 Chest To bar pull up


NOTE:

I go You go style

switch your partner After Full 2 Rounds

Add on 1 rep C2B pull up After complete 4 Rounds

Scaled C2B pull up ➡️ pull up or jump pull up ( stay on 4 Reps C2B for the full workout)



Extra work ( Optional )

Endurance : This long piece workout to help recovery , go @ 60% effort

2500M Row

1000M Run

2500M Row


Accessories:

A. Banded Seated Hip Abduction

3 sets , 15 to 20 reps








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