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Dec 13th WOD


Strength:

1.)Stiff Leg Dead Lift 4x10 (3 sec decent with a 1 sec pause at mid shin, so that means slow and controlled on the way down, hold for 1 sec and then explode up, driving hips forward into the bar and squeezing everything really hard at the top of movement for EVERY REP.

-THEN_

2.) KB Single Leg DL 4x10 (Try heavier weight then last week but keep good form)

Conditioning: 15min Amrap

100m Farmers Carry: (55/35)

6 HSPU

8 Ball slam

10 Man makers (with out push-up) (30/15)


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