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WOD - Sunday, 9/16/2018


15 Hollowrocks
15 Supermans


kipping practice (pull up prep)

A. Strength: Deadlift
Build to a heavy triple.

Earn your numbers. This weight in today's strength should be at least 10% more than the weight you hit in today's MetCon.

B. Conditioning
With yo’ ride or die:
1 Round of Cindy
2 Deadlifts (315/220)

Alternate every complete round.

1 Round of “Cindy”
5 Pull ups
10 Push ups
15 Air Squats


Extra Credit: Meal Prep

Do you want a six pack? Want to get rid of excess fat? Want to look more lean/toned? Been working out for a while but not seeing the results you were hoping for?? THIS IS THE ANSWER!
Set yourself up for success!
For optimal results, keep these three things in mind when you get to preppin':

  • Eat real food.
  • Mostly plants.
  • Not too much.
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