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17th August 2018

WOD WOD, August 18, 2018

Sunshine , lolipops n deadlifts

Warm-up
A) The double J flow
B ) Glutes
C) DL prep
Metcon (Time)

In Teams of 2 , 12 Rounds for time ( 6 Rounds each ) 25 minute cap

240m x Run
12 x Bar Facing Burpees
6 x Deadlifts 85/52.5kg

RX PLUS
100 / 65kg ( Must be tap and go – fast )

OPTIONS

Burpees : Nurpee / Step Over
DL : Reduce Load for tap n go

Goal : Sub 2.00 minute rounds – max 2.15

Note : The deadlift will naturally be heavier when breathing heavy, be smart , we want minimal break between the last Burpee and first deadlift . Reps should be crisp and technique impeccable

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