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“DIANE AT THE BAR” WOD 3/13/18

0
WARM UP:
400 M. Run or Row
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility

WIN
SKILL:
3 Rounds (At a Walking Pace)
10 Deficit Box Piked HSPU
10 Landmine Row w/ Rope
10 Strict Pull Ups
LIFT:
Deadlift
7 x 1
*Work to a heavy single.
WOD:
“DIANE AT THE BAR”
5 Rounds
10 Deadlifts (225/155) (205/135)
10 HSPU
10 C2B Pull Ups

FIT
SKILL:
3 Rounds (At a Walking Pace)
30 Sec. Elevated Hollow Hold
10 Landmine Row w/ Rope
10 Weighted Push Ups
LIFT:
Deadlift
5 x 3
*Build
WOD:
5 Rounds
10 Deadlifts (135/95) (115/75)
10 H.R. Push Ups
10 Box Jump Overs (24/20)
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