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Wednesday 09272023

Warmup

Core Tabata

Bar deadbugs

Bar glute bridges


Strength

4 rds for quality :

10 Deadlifts 155/225 / 125/ 185

10 pistol squats / off box / airsquats

;20 sec hs hold / 20 shoulder taps


WOD

Every 4 minutes for 4 rounds, complete:

40 double-unders

20/15 calorie bike

10 dumbbell snatches

50-Ib DB 70-ll DB


Level 2

Every 4 minutes for 4 rounds, complete:

40 double-unders

20/15 calorie bike

10 dumbbell snatches

35-Ib DB 50-Ib DB


Level 3

Every 4 minutes for 4 rounds, complete:

40 single-unders

15/10 calorie bike

10 dumbbell snatches

25/35lb DB


Scale movements or reps to complete every rd in 3 min or less.

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