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31. Oktober 2020

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Team WOD – 20201031
Samstag, den 31.10.2020
Mira

Warm-up
Warm-up
3 Rounds
– 10 Beatswings
– 5 Strict Pull-ups/Ring Rows
– 10 Down Ups

Pre-WOD
– go through WoD movements
– build to workout weight/movement

Team WoD
Metcon (Time)
In Teams of 2
– 100 Pull-ups (divide as you like)

– then –

10 Rounds each (You go, I go)
– 3 Bear Complex* @35/45kg
– 10 Burpees over Bar

– then –

– 100 Toes to Bar

*Bear Complex:
– 1 Power Clean
– 1 Front Squat
– 1 S20H
– 1 Back Squat
– 1 Behind the neck S2OH

Mobility
2 Rds
– 1 Min Jefferson Curl
https://www.youtube.com/watch?v=5cIp4veAwWc
– 1 Min Dynamic Cobra Stretch
https://www.youtube.com/watch?v=8tjNVwKPpaQ
– 1 Min Lying OH Spine Halos e/s
https://www.youtube.com/watch?v=mFHJynMFaxo
– 1 Min Box Shoulder Stretch
https://www.youtube.com/watch?v=O8RYkqUmGiM

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