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6th August 2019

WOD WOD, August 7, 2019

Death Race
A comptrain staple… never misses!

Warm-up
Pull Up prep x 3 sets

8 x Banded lat act p / side
8 x Half kneeling KB press p/side
10m x Spiderman Lunge
10m x Baby crawl – slow
100m Jog

Gymnastics
Weighted Pull up Volume

E3MOM x 5 : 5 x Weighted / Strict Pull ups

Set 1 @ BW
Set 2/3/4 @ weighted
Set 5 @ BW

Scale
Set 1 : 10 x Ring Rows
Set 2/3/4 : 5 x Banded from J hooks
Set 5 : 10 x Ring Rows

*After each set perform 30 Second KB weighted hollow hold

Death Race (Time)
5 Rounds for time

15/10 x Cal Ass Bike
10 x Burpees

*Reset monitor each round

10 Minute cap run in 2 waves
Support and encouragement is key – get behind each other !

Accessory
Post WOD Accessories: Pair up R4R

4 x 8-10 Single DB Hammer curl
4 x 12-15 skinny banded face pulls

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