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Tuesday 03232021

warmup


core -

50 Russian twists

50 banded leg raises


Strength

Front squats

Work to a heavy 3 reps Start at 65%

3-3-3-3-3-3

After each set- 30 sec hs hold on wall or free or 25 ft HS walk.


WOD

"Dia-bolical"

For Time:

500 Meter Bike 21 Deadlifts 225 / 155 lb

500 Meter Bike 21 Strict Handstand Push-ups

500 Meter Bike 15 Deadlifts 225 / 155 lb

500 Meter Bike 15 Strict Handstand Push-ups

500 Meter Bike 9 Deadlifts 225 / 155 lb

500 Meter Bike 9 Strict Handstand Push-ups

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