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WODs

WOD [A]

7 RFT: Sumo Deadlift High-pulls and Ring Dips

7 rounds for time of: 10 Sumo Deadlift High-pulls, 95/65 lbs 10 Ring Dips

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COMP [A]

Every 1 min for 12 mins: Power Clean + 2 Push Jerk

Power Clean + 2 Push Jerk, pick load Every 1 min for 12 mins.

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COMP [B]

FT: Med Ball GHD Sit-ups and Legless Rope Climbs

For time: 30 Med Ball GHD Sit-ups, pick load 5 Legless Rope Climbs

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Nothing assigned for April 23, 2019

Warmup - 22/4/2019

Warmups : 1

Warmups 1 Rest as needed between sets.

Arms up and over Torso rotations Bend and bow Spiderman stretch – hammy stretch Push up plus x 10 Shoulder rotations x 10 Tuck to layout Hollow x 10 Single leg RDL to leg swing x 5 per leg Partner – Armadillo 30 sec In teams of 4 across the room – relay Bear crawl Hop right leg Side step left Crab walk Hop left leg Burpee broad jump Run Vertical Jump against wall 6 attempts at max height Rest 30-60 sec between attempts (Use chalk on fingers) Barbell Warm up x 5 reps (trainer led) Deadlift Deadlift shrug SDHP Pushup 3 rounds 3 SDHP 3 pushups Stretch hammies and triceps

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