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WOD - Monday, 2/11/2019

Warm-up
3 RFQ of:
:20 Static or Rocking Hollow Hold
16 Reverse Lunges (8/8, optional: add load with DBs or Plate)
3-5 Chin-Ups with a :02 hold at the top
 

Strength: Front Squat (20:00)
10 @ 64% of your 1RM
8 @ 69% of your 1RM
6 @ 74% of your 1RM
4 @ 79% of your 1RM
2 x 2 @ 84% of your 1RM
 

Metcon
Twist and Shout
AMRAP 8:
16 Single DB Overhead Lunge (50/35, 8/8, switch hands at 8, scale to front rack)
8 Knee to Opposite Elbow (K2OE, right knee --> left elbow, right knee to left elbow, 4/4)
 

Extra Credit: Open Prep
100 Cals on the Bike (Time)
It's as simple as that.

 

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