In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Deadlift – 20 min

Performance: Deadlift – Work to a heavy set of 3
Fitness: Deadlift – Perform 4 sets of 5 increasing in weight for each set – work to a RPE of 7-8

Part 2 – Conditioning: “The Boss”

Performance: For reps – 2 minutes clock with 1 min of rest after each –

  • Run 200m then Max Effort of Burpees, rest 1 min
  • Run 200m then ME of TTB, rest 1 min
  • Run 200m then ME of HSPU, rest 1 min
  • Run 200m then ME of TTB, rest 1 min
  • Run 200m then ME of Burpees

Fitness: For reps – 2 minutes clock with 1 min of rest after each –

  • Run 200m then Max Effort of Burpees, rest 1 min
  • Run 200m then ME of TTB progression, rest 1 min
  • Run 200m then ME of Seated strict DB Presses, rest 1 min
  • Run 200m then ME of TTB progessions, rest 1 min
  • Run 200m then ME of Burpees

  

 

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