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Home / Uncategorized / CONGRATULATIONS TO OUR DUEL PODIUMERS! / “DEAD ASS” WOD 7/17/18

CONGRATULATIONS TO OUR DUEL PODIUMERS! / “DEAD ASS” WOD 7/17/18

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Congratulations to Katie Tromello, Crystal Plouffe, Carrie Pon, Nate Dowler, and Collin Baumgard on your awesome 2nd place finishes at the Dynamic Duel!! We’re so proud of you!


WARM UP:
400 M. Row or Run
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility


WIN
SKILL:
EMOM 8
ODD: 5 Strict Pull Ups
EVEN: 5 Strict Ring Dips
LIFT:
3 Rounds
10 BB RDL (80% of Clean Max)
8e Single Leg Glute-Bridges
WOD:
“DEAD ASS”
21-18-15-12-9-6-3
Deadlifts (205/135) (185/125)
Assault Bike Cal’s


FIT
SKILL:
EMOM 8
ODD: 8 Supine BB Row
EVEN: 5 Strict Bar Dips
LIFT:
3 Rounds
10 DB RDL
8e Single Leg Glute-Bridges
WOD:
21-18-15-12-9-6-3
KB Deadlifts (53/35) (44/35)
Assault Bike Cals

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