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WOD for 122217

21
Dec

WOD for 122217

Segment 1 (warmup):
Post Lat Stretch
1:00 each side
Front Rack Stretch on Wall
:30x 2
3 rds:
10 PVC Good Mornings
10 PVC Back Rack Lunges
10 PVC BTN Press
10 PVC OHS

Segment 2:
Overhead Squat
4×5 starting @ 65% of 1RM
Rest 2:00 b/w sets
Focus on posture and position

Segment 3:
3 Rounds for Time
15 Front Squats (Rx: 115/75 S1: 85/55 S2: 65/35)
12 Pullups (Rx: Chest to bar S1: Pullups S2: scaled)
9 Burpees
*12 min time cap

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