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05.04.18 Death by 10m

4
May

05.04.18 Death by 10m

Warm Up
3:00 Slow Bike or Row

3 Rounds:
3 Scap Retraction + 3 Strict Pull-Ups
6 Russian Baby Makers
9 Wall Squats
12 AbMat Sit-Ups
20 second Samson Stretch each side

Followed by…
10 Deep Squat Progressions

Primer:

Coach led running warm up

WOD
3 parts
Part One
Death by 10meters
min 1: 10m sprint
min 2: 2 x 10m sprints
min 3: 3 x 10m sprints
min 4: 4 x 10m sprints
go until you can’t complete your sprints in the 1:00 time

Part Two

For Time
Complete 3 rope climbs. You must do 5 burpees after each rope climb

Part Three
4 Rounds for time- record weight used for both movements
20 weighted sit ups- either plate to chest or with a Mb
OH split carry- one arm overhead, one arm at the side to the pylon and back- switch arm positions per length

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