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WOD – 20191005

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Samstag

20191005

Julian


Warm-Up
3 Rounds
– 2 Min DU Practice
– 10 Push Ups
– 10 cal Ergo; Choose the same one for the Warm Up which will be your WoD Ergo
– 10 Chin-Ups
– 10 Burpee Broad Jumps


Mobility
1 Round
– 10 Kneeling Shoulder Dislocates
– 10 Prone BTN Shoulder Press
– 1 min DeadBug Hold


Strength
Work up to respective Thruster weights
– Perform 5×3 Set  and Warm up to C2B


WoD
A. AMRAP 20
– 20 Thrusters 50/30
– 20 C2B Pull-Ups
– 20 Burpees over Bar

Rest 3 min

WoD
B. AFAP –> 15 min TimeCap
– 100/80 cal Ergo (M/F Teams = 90)
– 2k Run (400m alt intervals)
– 30 Synchro Devils Press 22/15 kg

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