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Home / Uncategorized / “QUICK & THE DEAD” WOD 3/11/19

“QUICK & THE DEAD” WOD 3/11/19

0

WARM UP:

400 M. Row or Run

Then:

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL:

EMOM 8

7 C2B Pull Ups

LIFT:

Front Squat

3 @ 65%

4 x 3 @ 70%

WOD:

For Time:

“QUICK & THE DEAD”

2K Row

*EMOM 5 Thrusters (95/65) (75/55)


FIT

SKILL:

EMOM 8

ODD: 30 Sec. Flutter Kicks

EVEN: 30 Sec. Hollow Hold

LIFT:

Front Squat

5 x 5

*Build

WOD:

For Time:

2K Row

*EMOM 5 Goblet Squats (53/35) (44/26)

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