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17th September 2018

WOD WOD, September 18, 2018

The Lions Den

Warm-up
A) 400m KB Mix carry
B) 3 Sets of
5 x KB Press per side
20m Carry per side
10m Bear Crawl
5 x Strict knee raises
Shoulder Press (Weight)
Compare to 27/5/18

Every 2.15 x 8 :

Set 1 : 5 @ 50 %
Set 2 : 3 @ 60 %
Set 3 : 2 @ 70 %
Set 4 : 1 @ 80 %
Set 5 : 1 @ 85 %
Set 6 : 1 @ 90-95 %
Set 7 : MAX
Set 8 : MAX

Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 minutes

30 x Dubz
10 x S2OH 52.5/35kg
30 x Dubz
10 x T2B
400m Run

*Pace the run to avoid hitting the wall on other movements

Dubz : 15 per round / 60 x singles
S2OH : Reduce Load
T2B : Rings / Low Bar/ K2C / x 15 Ab Mat Sit Ups

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