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29th August 2019

WOD WOD, August 30, 2019

Functional Friday

Warm-up
2x 40sec on/20sec off
1- Ski
2- Plank
3- Hang/Kip on Rings
4- DB press 20sec R/20sec L

Accessory
Corrective Strength – 12mins

3-4 Sets with a buddy

8-10 x DB Bench Press ( from glute bridge position ) 3-0-1-1
8-10 x Lateral box step-ups 20" or less
8-10 x SA DB Row 1-1-2-2 ( 2 count pause at lat )
20sec weighted Wall sit ( with KB in FR)

Metcon (AMRAP – Reps)
EMOM 20
1- 15/12cal Ski
2- Max dball to box 30"
3- 10 Toes to rings
4- 15 HSPU
5- Rest

*All starting on Ski
*40sec cap on each station
*Score is Dballs… only Rx if you hold all other numbers

RX : 55/35kg
RX + : 65 / 45kg

OPTIONS:

Ski : Work for 40 seconds
DB : Reduce Load
T2R : Attempts / AHAP
HSPU : 40 second max / 1 x Ab mat / open standard / DB Push Press

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