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WODs

Playground Gym – 04-08-19

By 04/07/2019 No Comments

Advanced ONLY!
SN – 79/1x3s, 75/2x3s

Warm Up
Mobility Drills
then
3 Rounds NFT
15 Banded Good Mornings
https://youtu.be/53VJa051bg0
15 Banded Side Steps
https://youtu.be/Z9HGyj5Sh2E
15 Air Squats

Lift
FS / BS
5/40, 5/50, 5/60 *Deload

Conditioning
Competition
E3Ms x 5 Sets
9/7 Calorie Bike
12 Alternating DB Snatch (from floor) – 70/50
9/7 Calorie Bike

Fitness
E3Ms x 5 Sets
8/6 Calorie Bike
12 Alternating DB Snatch (from floor) – 50/35
8/6 Calorie Bike

Health
E3Ms x 5 Sets
7/5 Calorie Bike
12 Alternating One Arm Russian KB Swings – 35/26
7/5 Calorie Bike

Accessory
Toe 2 Bar – 3 x Max Unbroken Reps

Extra Credit
Bike Erg – 100 Calories @ Moderate Pace

Steven

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