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28th April 2019

WOD WOD, April 29, 2019

Magical Mondays

Warm-up
A) Hip Flow
B) Burgener Warm up ( 1/2 )
C) PC tech
D) Movement standards
Metcon (Weight)
E4MOM x 4 Sets

5 x Power Cleans – reset each
rep
+
10 x Front rack reverse lunges
+
# Ring Muscle Up /Ring Dip / Ring Push up + 10 second hold at top of last rep

*Not max out – build to 50/60 % Power clean top
*Gymnastics reps at sustainable rep range – this is practice

Metcon (Time)
Mini Chipper Monday!

7min cap

40 Front squats
30 Burpees
20 Front squats
10 Burpees

How fast can you go?
Can you go unbroken on the bar?

Rx 35/25

OPTIONS:

Bar: Weight

COOL DOWN
Foam Roll / Trigger point with coach / mates

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