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Wednesday 02102021

Warmup

1:00 Easy on Machine

...into:

Upper Body

1. Wrist Stretches - 1:00/side

2. PVC Pass Throughs - 1:00

3. Front Rack Stretch - 1:00

Lower Body

1. Spiderman Stretch - 1:00/side

2. Side Lunge - 0:30/side

3. Pigeon Stretch on Box - 1:00/side

ACTIVATION

3 Rounds for Quality:

10 Scap Pull-Ups

5 Strict Pull-Ups

0:30 Plank

30' Dumbells death March

200 m bike

Deadlift

On the 1:30 x 5 Sets:

8-16 Alternating Pistols/20 air squats

3 Deadlifts

Build in weight on the deadlifts each round.

WOD

" Juke Box"

5 Rounds For Time:

15 Deadlifts

12 Box Jump Overs

9 Front Squats

Barbell - 155 / 105 lb

Box - 24"/20"


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