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22nd November 2018

WOD WOD, November 23, 2018

“BIG DAY”

Bench Press (Weight)
Every 3 Minutes x 6 sets

Set 1 : 5 @ 55 %
Set 2 : 5 @ 65 %
Set 3-6 5 @ 70-75%

*After each set : 30 Second SA Suitcase hold per side – Heavy

Metcon (3 Rounds for reps)
Conditioning

Every 5 Minutes x 3 Sets

Run 400m
10 x Toes 2 Bar
10 x Deadlifts 85/55kg

RX PLUS : 15 x Toes 2 Bar 100/65kg

OPTIONS:

Toes 2 Bar : High low bar / knee raise / 15 x weighted abb mat sit ups
DL : Reduce load ( tap and go reps )

COOL DOWN
3 Sets

8 x Cat Camal
8 x Bird dig
8 x T spine rotations

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