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WODs

Playground Gym – 11-04-19

By 11/03/2019 No Comments

Warm Up

2 Rounds NFT

250 Meter Row

10 Scorpion Stretches

10 Inch Worms 

10 Walking Lunge Steps

then 

3-4 Warm Up Sets on BS – staring with empty bar

Skill

None

Lift

BSQ – 5 x 3 E3M

Set #1 – 70%  Warm Up

Set #2 – 85%  Warm Up

Set #3 – 90%  Goal Weight

Set #4 – + 5 – 10lbs  Overreach 

Set #5 – + 5 – 10lbs  Overreach – if Set #4 was a fail do drop set – 85%

Accessory

None

Conditioning

Part A

start 00;00

For time

500 Meter Row

30 Back Squat @50%

500 Meter Row

Part B

start 10:00

For time

500 Meter Row

30 Deadlifts @50%

500 Meter Row

Extra Credit

For time

100 Ab Mat Sit Ups

or 

50 GHD Sit Ups

Steven

About Steven