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WOD19102020, MONDAY




WARMUP

. 5/5 bird dog

. 5 barbell rows

. 5 back squats


TASK 1: STRENGTH

A. GOBLET SQUAT

Every 2 mins x 5 rounds

. 10 goblet squats

. 30s wallsit


TASK 2: WEIGHTLIFTING

EMOM 15 mins @ max 75%

Min 1: 1 power clean + 1 hang power clean + 2 front squats

Min 2: 2 push jerks

Min 3 : 3 high box jumps


TASK 3: ACCESSORIES

A. Alt. For 3 rounds

. 12 good mornings

. 25s Glute bridges hold @ top position


B. alt. For 3 rounds

. 30 banded leg curls

. 20/20 side plank


C. Toe touches

200 reps

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