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Warm Up Mobility Ladder Drills Activation Sprint 200m forward Rest 1:30 Sprint 200m backward Rest 1:30 x2 WOD "Strict Cindy" AMRAP 15 5 Strict Pull Up 10 Push Up 15 Air Squat 1 Full Turf Sled Push 90/45 
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Warm Up Front Rack Mobility Dynamic Flex Activation Crossover Symmetry Sit Up Sit 2 Stand x3 Strength Strict Press 4x3 WOD 21-18-15-12-9-6-3 DB Thruster 45/30 *400m Run Between Each Round  Warm Up Mobility-Foam Roll Snow Angels Dynamic Flex WOD Teams of 3 3RFT 100 Bench Press 135/95 100 Cal Row *Split work however you want Post WOD Not For Time: 200m Farmer Carry :45 Belly to Wall H.S Hold 6 Alternating TGU 200m KB Front Rack Carry x2  Warm Up Mobility- Shoulders Dynamic Flex Activation 15 Empty Bar Good Mornings 15 Empty Bar Hang Snatch 15 Empty Bar Back Squat x3 WOD Granite Games Qualifier 16.5 "Scaled Version" AMRAP 14 70 Singles 7 Pull Up 7 Snacth 75/55 Post WOD Accumulate 3 Minutes in a L-Sit or L-Hang  Warm Up Ladders Activation Partner Wall Balls Partner Planks WOD Teams of 2 Run 1 Mile Row 2,000 Meters Run 1 Mile *Partners change every 200m on both the row and the run  |
ProgrammerD.J. Hillier Archives
December 2018
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