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Wednesday 06022021

WARMUP

Junk Yard dog !!!

STRENGTH

Barbell rows

5x5

Focus on braced core and good back position. Chest over bar and squeeze on the end range contraction.

Start at (build)

-135/95

Or

-95/65


posterior chain work


4RDS


10 barbell RDLS (build )start @50% of RDL

10 back ext on box with partner


Wod FOR TIME

6 rds

200 m run

1 legless RC /2 RC

5 devil press 50’s/35’s



Level 2

6 rds

100 m run

10 kB swings 53/35

5 devil press ( lighter )2 dB




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