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WOD - Wednesday, May 3, 2017


Deadlifts and Kettlebell with JOHN G

A. Toy Soldiers, Walking Lunge(samson hold), Glute Bridgex20, Monster walks, Wall frisk(tspine)

B. Deadlift

- empty bar x 10, 50%x8(touch n go), 60%x5(full stop for rest), 70%x5, 80%x3, 85%x3, 90%x2x3sets

-Downwork 65%x12 (RDL)

C. 5 rounds for max cycles

-2 Minutes Long Cycle

-2 Minutes rest


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