Warm Up:
10 minutes
Couch Stretch (60s/leg)
Knee Pulls 10 reps
Glute Bridges 10 reps
Russian Swings 3 x 5
Deadlift:
Conventional
15 minutes, work up to heavy 6.
10 minutes, 2's @90% with a 2s pause.
WOD:
Complete for time:
1000m Row
50 Swings 24/16kg
40 Box Jumps
30 Pull ups
15min time cap
Results
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