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TODAY'S W.O.D:

A. Every minute for 25 minutes:
    1st minute: Handstand Hold, 45 seconds, use the wall or freestanding
    2nd minute: High Step-ups (30"/24") x 5 per leg, alternating
    3rd minute: Strict Knees to Elbows x 8
    4th minute: Hip Extensions x 15 reps
    5th minute: Hollowbody Hold x 45 seconds

B. Every 2 minutes for 12 minutes:
    Sumo-stance Good Mornings x 10 reps. Increasing load. 

C. Mobility 101 @ 10:00am:
    Point of Interest: The Hips

D. Strength 101 @ 6:00pm:
     Sumo-Deadlifts 10-9-8-7-6-5-4-3-2-1-1-1. Increasing load. Rest as needed.
*Grip on reps 10-9-8-7-6-5-4 is to be parallel.
**Grip on 3-2-1-1-1 reps may be switched.

Post skills/loads to Members Area.

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