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Tuesday April 3rd WOD


Warm up

Core Work:

1. Lying leg lowers: 30 GOOD REPS. (2sec down/2sec up)

Quality and control of low back and pelvis positioning are the goal of this exercise.

2. Front Rack Single Arm KB Squats: 3x8 each side. 3sec down, 2 count pause at bottom. Fast up

Strength:

1. Stiff Leg Dead Lifts 4x10

2. 3 x 20 side step lunges (10 each leg) (step up sideways on box keeping leading leg on the box the entire time. Then switch

Conditioning:

For Time: 40 Front Rack Alt Lunges (115/75)(95/65) 100 DB Snatch (50/35) 40 Front Rack Lunges

Dumbell (Front Rack Position) RX Men: 50# DB RX Women: 35#


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