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WOD - Friday, September 8, 2017


A. Walking lunge(samson hold), 1x10 Butt walk, 2×10 bird dogs, 20x RS planks,20x alt Shin boxGU, Squat side push away x10 each side, 10x cossack squat, 12x goblet squat

B. BackSquats

-Warm up to 60% w Front Squat

-4:1:1 Tempo, 5 sets x 3 reps @ 60%

-CAT Squats, 3 sets 5 reps

C. Perform the followong for time

10 Thrusters

2 Burpees

8 Thrusters

4 Burpees

6 Thrusters

6 Burpees

4 Thrusters

8 Burpees

2 Thrusters

10 Burpees

D. 2x10 Renegade Rows AHAP (no pushup, R + L = 1 rep)


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