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7th November 2018

WOD WOD, November 8, 2018

Farm strong
OLY OR CLASS – NOT BOTH PLZ

Warm-up
A) Gym run through
Open / close gate
Jog
Floor touches
Grapevine
band resisted runs
Glutes
B) BB Tech RDL / Back Squat to TEMPO
Back Squat (Weight)
E3MOM x 4 sets :

8 x Back Squats @ 60-65 %

2-0-X-1

Romanian Deadlift (Weight)
E3MOM x 4 Sets

8 x RDL @ 30-40 % Max Deadlift

3-0-X-1

Accessory
In pairs

E3MOM x 3 Sets

10 x DB Single Arm Rows
SUPERSET
30 Second KB Front Rack Hold

Buddy 2 wait until buddy 1 completes holds

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