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Home / Uncategorized / HAPPY BIRTHDAY DR. WADE! / “WADE” WOD 5/16/18

HAPPY BIRTHDAY DR. WADE! / “WADE” WOD 5/16/18

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Happy Birthday Dr. Wade! Thank you for all that you do. We love you!!

WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Clean Extensions w/ Scap engagement
Then:
Mobility

WIN
SKILL:
4 Rounds (At a walking pace)
10 BB Bent Row (Underhand Grip)
7 Strict T2B
10 Weighted Push Ups 
LIFT:
Clean 1st Pull (3 Sec. Hold) + Full Clean
2 + 1 @ 60%
2 + 1 @ 60%
2 +1 @ 65%
2 + 1 @ 70%
WOD:
“WADE”
For Time:
2K Assault Bike 
25 T2B
100 Double Unders 
15 T2B

FIT
SKILL:
4 Rounds (At a walking pace)
10 BB Bent Row (Underhand Grip)
14 V-Ups
10 Weighted Push Ups 
LIFT:
Strict Press
5 x 5
*Build
WOD:
8-10-12-10-8-
Assault Bike Cal.
Box Jump Overs (24/20) (20/12)
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