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17th October 2019

WOD WOD, October 18, 2019

20.1 spin off

Hang Clean (Weight)
Hang Clean

E2M x6

2 Hang cleans (power or squat)

*Working up to heavy 2 (keeping it TnG)

Metcon (Time)
10 Rounds for time

8 Deadlifts
10 Burpees over bar

Rx 50/35
Rx+ 60/40kg

*15min cap
*DL weight should not interfere with the ability keep moving through this piece

COOL DOWN
Johnson complex x 2 sets

Cat Cow
Rocking Adductor
T spine rotations
Bird dog

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