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WOD - Saturday, 9/8/2018

WU:
The Microwave
Every :30 x 8 (4:00)
5 KBs (light-medium) + 4 Burpees

A. Strength: Single Leg Deadilft / Push Press (super set) (18:00)

SLDL: 3-5 x 8 @30-40% of your DL 1RM (each leg)

PP: Work up to a heavy triple (hit your reps between sets of SLDLs)

B.Conditioning

"Emily"
For Time:
50-40-30-20-10
Alt. DB Snatch 50/35
10 Wall Balls 30/20
50 Double Unders
Time CAP: 15min.

 

Extra Credit: Hip Thrusts

Complete 100 quickly. Squeeze your glutes at the top of each rep.

Pick a weight in which 10 is challenging but doable.

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