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WOD - Thursday, 10/11/2018


3 RFQ:

5 Devil Presses (light)

10 Handstand Shoulder Taps (plank shoulder taps, or 50 ft HS walk)

15 GHD Russian twists (R+L=1)


A. Strength: Push Press (15:00)
3-5 x 5 @ 90% of your 5RM (established 10/4/2018)

B. Conditioning

4 Bar Muscle ups (8 Burpees C2B)
8 Devil Presses (35s/20s)
12 GHD SUs (Ab-mat Sit ups)

Rest 2:00

10 KBs (USSR, 53/35)
10/7 Cal Row/Bike
10 Ring Push ups (HR Push ups)

Coach's Notes:

Both of these workouts should be attacked at ~80% intensity. Everything should be doable and in a steady state of movement–without ever hitting the red line. Try to get into a zone, or flow, and keep moving.

Extra Credit: Band Pull Aparts
Do 100.

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