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5th December 2019

WOD WOD, December 6, 2019

STRONGPEOPLE FRIDAY
Mixing it up outdoors moving some large loads, long distances, quickly !

Warm-up
Full body Flow + Glutes + Farmers Carry tech
10m MAX effort Farmers Carry (Weight)
Move load 10m with ought any stoppage

*Combined load both handles + bumper load

Big Black : 70 kg ( 35 p/hand )
Orange : 50 kg ( 25 p/hand )
Small Black : 30kg ( 15 p/hand )

*After each effort, 5 x DB Push Press p/side

*20 Minute cap – Carry outside

Accessory
Walk n Talk
With a partner complete 2 rounds:

400m Dual KB FR walk 2×24/16
*Change every 50m

400m SA OH KB Carry
*Change every 50m
(P1 R, P2 R, P1 L, P2 L)

*For QUALITY not time

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