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27th May 2019

WOD WOD, May 28, 2019

Boat Race

Warm-up
A) Extended couch stretch 90 / 90 High and low
B) 3 Sets of:
100m run
10 x Inch worm walk outs
10 x Deadbugs
Metcon (8 Rounds for reps)
In Pairs

P1 : 500m row
P2 : 400m run

*On the 4 Minute
*Start on alternate stations
* Complete 4 Rounds of each
* Record each effort ( 8 ) WODIFY will accumulate total time

Accessory
Long conditioning piece – time may elude us :

Seated Arnold press

3×6
1×6+

*Same weight across sets

*20sec Supinated grip dead in hollow position
hang after each set

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