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WOMENS ZIP UP! / “112219” WOD 11/22/19

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Womens Zip Up! Order today!

Fitness – Strength – Community


WARM UP:

50 Single Unders

10 Bumper Jacks 2″ + 4″

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

5 Inch Worms + Scorpions

Then:

Mobility


WIN:

SKILL:

Weighted Strict Pull Up

*Work to a RM

LIFT:

Deadlift

7 x 1

*Build

WOD:

“112219”

3 Rounds

20 Deadlift (155/105) (135/95)

20 Pull Ups


FIT

SKILL:

3 Sets

8 Ring Rows w/ a 3 Sec. Negative

20 Hollow Rocks

LIFT:

Tempo Back Squat

4 x 8 (95/65)

*3 Sec. Pause at bottom and top.

WOD:

3 Rounds

20 Sumo Deadlift (70/53) (53/44)

20 Jumping Pull Ups

40 Single Unders

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