Monday December 11, 2017

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(Practice / Glycolytic)
Group 5 min warm-up (all together): Grab a PVC then as a group, 30 sec of jumping jacks, 30 sec of PVC pass through, 30 sec of air squats, 15 sec of hanging rev shrugs, 30 sec of PVC good mornings

SOD

3 x 10 Deadlifts and 3 x 10 Bench Press all at 65-67.5% (deadlift > 30-45 sec rest > bench > 90 sec rest) (18 min)

WOD

Work 3 min and Rest 3 min x 4 rounds (18 min total)
10 Back Squats (65/45)
10 Russian KBS (53/35)
10 Ab-mat Sit-ups