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WODs

Playground Gym – 10-29-19

By 10/28/2019 No Comments

Warm Up

Row 500 Meter 

then

3 Rounds NFT

10 Birddogs (each side)

https://youtu.be/wgOuR7YrwtM

10 Hip Airplanes (each side)

https://youtu.be/7W1gcRg-1jI

Lift

SDL – 10 x 2 OTM@60-70%

Skill Work

Rope Climbs – 5 Min Practice

Conditioning

For time:

Round 1

4 Rope Climbs (S), 3 Rope Climbs (F), 16 Ring Rows (H) 

16 Thrusters – 135/95 (S), 65/45 (F), 45/35 (H)

Round 2

3 Rope Climbs (S), 2 Rope Climbs (F), 16 Ring Rows (H)

12 Thrusters – 155/105 (S), 95/65 (F), 55/45 (H)

Round 3

2 Rope Climbs (S), 1 Rope Climb (F), 16 Ring Rows (H)

8 Thrusters – 175/115 (S), 135/95 (F), 65/55 (H)

Accessory

Seated Good Morning – 3 x 12 Reps 

Steven

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