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TODAY’S WOD:

A. Every 3 minutes for 15 minutes:
3 Clean Deadlifts + 3 Hang Power Cleans + 3 Front Squats
*increase loads, if able. 

B. 3 rounds for time:
50-meter Overhead Walking Lunge, plate (LTBD)
30 Slam Ball Over the Shoulder (50lb/25lb)
*Compare to 1/24/18. 15-minute time cap.

C. Strength 101:
“Posture Makes Perfect #2”
5 giant sets. 2-minute rests after each giant set.
12 Hyperextensions*
8 Good Mornings*
8/side, Kettlebell Bent-over-Row
3-5 reps, Close-grip Chin-ups (chest to bar), partner assist, if necessary
*Increase/add loads ONLY if full-range-of-motion is achieved

Post loads for part A, time/plate load for part B and loads for part C to Members Area or comments. 

 

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