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12.13.2019

WARM-UP

1) 500m Row

2) KB Deadbug Glute Bridge

STRENGTH: Sumo Deadlift, find a 3RM of the day in 5-7 sets; do 2 sets with 3RM

ACTIVE MOBILITY

1) Hamstring & Adductor Smash

2) Weighted Butterfly Stretch

3) Psoas Smash

4) High Glute Smash

WOD: Perform the following for time:

  • 60 Unbroken Hang KB Cleans (30 R/L, 53/35)**

  • 50 Unbroken Wall Balls (20/14)**

  • 40 Unbroken GHD Sit-Ups**

**PENALTY: 200m Run every time you break

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Turkish Get-Ups, ME reps on weak side – match with the strong side for 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)

5) Individual Mobility