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“ZONE ROW+” WOD 2/12/19

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Last week to register for the Team Precision Open before the draft!

Fitness – Strength – Community


WARM UP:

400 M. Row or Run

10 Walking High Knee holds

10 Walking Flamingo’s

10 Walking Lunges

10 Inch Worms

10 Side Lunges

10 High Kicks

Then:

Mobility


WIN

SKILL:

EMOM 8

5 Pull Ups + 10 Kbs (53/35)

LIFT:

Deadlift

7 x 1

*Build to 80%

WOD:

“ZONE ROW+”

Running Clock:

Min. 0-2: Easy Row

Min. 2-3: All out sprint

Min. 3-5: Easy Row

Min. 5-6: All out sprint

Min. 6-8: Easy Row

Min. 8-9: All out sprint

Min. 9-10: Rest

Min. 10-15:

For Time:

4-8-12-8-4

Deadlift (225/155) (205/135)

Bar Facing Burpee

*Damper setting must be at 10/7


FIT

SKILL:

EMOM 8

ODD: Weighted Plank

EVEN: Rest

LIFT:

3 Sets

8e Single Leg Glute-bridges

8e Single Leg RDL

8e DB Box Step Up

WOD:

Running Clock:

Min. 0-2: Easy Row

Min. 2-3: All out sprint

Min. 3-5: Easy Row

Min. 5-6: All out sprint

Min. 6-8: Easy Row

Min. 8-9: All out sprint

Min. 9-10: Rest

Min. 10-15:

For Time:

3 Rounds

20 KBS (53/35) (44/26)

20 Box Jump Overs (24/20)

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