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WOD - Wednesday, 11/22/2017

WU:
With an empty barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats
x 3

A. Strength: Romanian Deadlift (17 minutes)

4 x 8 @55% of your 1RM

Hook grip if you're a champ.

B. Conditioning
4 Giant Sets, not for time:
22 Hollow rocks
22 Hip Extensions
33 Flutter Kicks
33 Good Mornings (banded or empty bar)
 

Everything should be completed for quality rather than for load or time. The goal today is to get in some extra volume by focusing on lower intensity accessory work that will supplement the normal high intensity functional movements we do throughout the week. Giant sets means athletes are moving from station to station with a purpose, but not for time.

Extra Credit:
1 RFQ
30 Strict T2B
45 GHD SUs
60 Tuck ups

75 Ab-mat sit ups
90 Crunches

 

 

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