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WOD for 012319

22
Jan

WOD for 012319

Review the Stations/Movements 

Strength: Superior Posterior

(4) Rounds for QUALITY!

(12) Single Leg Deadlifts (6/Leg) (LIGHT WT.) 

10 HEAVY Russian KBS (THIS IS AN ACCESSORY MOVEMENT; BUILD POSTERIOR)

(10) Curtsey Lunges with a KB in Gob. Position (5/Leg) 

**Monitor your own clock; Rest 90-seconds–2-mins B/w sets 

**Curtsey Lunges: If having a wt. is too much; Body Wt. Curtsey Lunges 

Metcon:

(12)-min EMOM with a GOAT

Station 1: 3 Deadlifts (Ascending in wt. e/a Round)

Station 2: Insert GOAT (0:45-0:50)(Allow for Transition)

Station 3: 100m Run 

**No need for Levels: Pick a weight to start with for DL and build each round, and Pick a GOAT**

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