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01.11.18 ‘Rowing DT’

11
Jan

01.11.18 ‘Rowing DT’

Warm Up
15-12-9:
Calorie Bike or Row
After each round, complete…
5 Wall Squats
30 Seconds: Hawaiian squats- hang onto rig post with legs in the figure 4 position, squat down using the post as a guide for staying upright in the squat
20 Double-Unders

Mobility:
banded lat stretch x :30 each side
couch stretch x :30 each side
deep goblet squat hold with a plate- move side to side to stretch ankles
thread the needle stretch x :30 each side

SKill: squats and hspu
8:00 EMOM
min 1: 6 reps back squat @ 55-60%
min 2: 4 strict hspu or strict piked box hspu

WOD- ‘Rowing DT’
3 RFT
Row 400m
1 round of DT 155/105
12 Deadlifts
9 Hang power cleans
6 Push jerks

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