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Wednesday

10
Feb

Wednesday

SKILL

 

2 Rounds of 

 

15 Jumping Jacks + 15 Mntn Climbers

5 Iron Cross + 5 Scorpion + 5 Inchworm

Alternating Single Leg RDL w/ empty BB x 10 reps @ 3111

5 KB Bent Over Row + 10 Reverse Lunges (total)

 

 

STRENGTH

 

Deadlifts (Week 1 – Cycle 5) (90% + 40#)

 

5 @ 40%

5 @ 50%

5 @ 60%

5 @ 65%

5 @ 75%

5+ @ 85%

 

WOD

 

EMOM for 20 min 

 

Min 1 =  :45 sec of Row for max meters

Min 2 = :30 sec of seated Shoulder Press (empty BB)

Min 3 = :45 sec Box Jump Over

Min 4 = :30 sec of Dips (box, matador, rings, kb)