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22nd June 2020

WOD WOD, June 23, 2020

Tuesday

Warm-up
3 sets – w/ a medium weight KB
10 slow RDL’s
10 BW reverse lunges
3 KB Rows per side
Deadlift (Weight)
E3MOM x 4
5 x Clean Grip DL
( No straps / can hook grip ) 3 count decent

*Start 50 % DL max, build to tough load
*15 x Tall kneeling band pull aparts after each set

FOCUS: Eccentric loading, sub maximal effort, clean set up

Metcon (Weight)
E3MOM x 3

16 x Dual KB FR Reverse Lunges ( 8/8 )
8 x Dual KB Power Row + Pause at top

Metcon (Weight)
E3MOM x 3

8 x Dual KB L seat sit up into press
20 sec / side SA FLR

COOL DOWN
Couch stetch + rotation x 2 mins / side
Banded Lats x 2 mins / side

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