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April 11th WOD


Strength: RDL 4x10

2. DB Stiff leg DL 3x12 s/s DB Revers stationary lunges 3x10 (do not alternate...keep contant tension

Conditioning:

Score is total hang squat cleans

With a running clock complete: Min 0-4: 1 x 400 Meter Run Max hang squat 135/95 (rx+ 155/105)

When clock hits 4 min: Min 4-8: 1 x 400 Meter Run

Max Hang Squat Cleans 115/75 (rx+ 135/95)

When clock hits 8 Min:

Min 8-12: 1 x 400 Meters Max Hang Squat Cleans 95/65 (Rx+ 115/75


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