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WOD - Thursday, 9/27/2018

WU:
3 RFQ:
50ft. Inch worm
50ft. Crab walk
50ft. Burpee-broad jump
25ft Wandstand Walk (25 Shoulder taps)

A. Push press (15 minutes)
3-5 x 10 @95% of 10RM

B. Conditioning
15 minutes of QUALITY, steady, undistracted movement of:
10/7 Cal Row/Bike
10 Alt. Single Leg T2B (bring right foot to left hand, vice verse, 5/5)
10 Deficit Push-ups (4", hands on black 45s, chest hits the floor)

10 GHD Sit-Ups or Weighted Sit Ups (45/35)
10 Burpee C2B Pull-Ups

Prioritize quality of movements over speed. Get into a flow here.

Extra Credit 2: Mobility
Dedicate some time to recover! Stretch, mash, roll out, etc. Spend extra time on any areas that feel extra sticky.

When your vacation is over but you remember you'll be coming back to all your friends and the box.

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