22 Dec WOD-Monday, Dec. 23
STR
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5 X 2 DL, performed as outlined below:
8 min to warm up to 85% of 1RM, then
Everyone together performs 2 reps every 2 min for 5 sets. Same weight each set, unless form breaks. 18 Min total for strength.
WOD
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6 Rounds for Total Reps:
30 sec – Sumo DL @ 225/155# for reps
30 sec rest
30 sec- Burpees with target*** for reps
30 sec rest
***Burpees must have a target to touch 6 in above arms reach. Games Style. Use rings or bars to get this set.
If time allows:
Finisher:
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Partner Hamstring PNF against wall.
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