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26th August 2020

WOD WOD, August 27, 2020

Thursday

Warm-up
200m Group Jog
20 Sec Passive Hang – supinated grip
20 Sec Shoulder Tap
20 Sec Hollow Tuck into extended Hollow
x 3 sets
Metcon
Every 3 Minutes x 5 Sets

3-6 x Chest 2 Ring Pull ups / Banded Pull Ups
20 Sec Hollow Hold / Tuck Hold
40m Dual KB FR Carry

*Try and use false grip

Metcon
Every 3 Minutes x 5 Sets

3-6 x Strict Ring Dips / RIng Push Ups / Paralette Push Up
10-15 Sec Paralette L -Seat / Tuck L seat
40m Dual DB Suitcase Carry

*Quality over intensity
**Explore Tempo to make rep ranges harder
***Set up in 2 groups working alt

Flexibility / Mobility
Extended foam roll

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