Wednesday April 25, 2018

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(Competition / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec BB Romanian deads, 30 sec BB deadlifts, 20 sec BB front rack stretch, 20 sec BB thruster, 20 sec BB hang power clean, 20 sec sumo dead high pull

SOD

5 x 3^ Deadlift AND 3 x 15 DB Lateral Shoulder Raises (light) (20 min)

WOD 

12 min AMRAP:
5 Thrusters (95/65)
7 Hang Power Cleans (95/65)
10 Sumo Deadlift High Pull (95/65)

Rest as needed, then if time permits:

WOD 2

1x max effort attempt of each exercise:
Bent-over tubing tricep kickbacks
Standing tubing bicep curls