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Monday WOD 30-11-15

November 29th, 2015

Monday WOD 30-11-15

For time:

Walking Lunge, 33 meters

50 Push-ups

50 Double Unders

25 Knees To Elbows

5 Rope Climbs, 15 ft

50 Box Jump (24 In.)s

25 Overhead Squats,65 lbs

25 L-Hold Pull Ups

50 Sit-up (standard)s

Skill: No

Strength: Starts Again Today!!! This is a 12 week cycle that will go until the last week of February.

VERY IMPORTANT: Get your last 1rm for all lifts (Back/Front/OH Squat, Shoulder Press, Deadlift) and take 20% off them!!! Thats right – reduce the load. This cycle is about improving your endurance, form, depth and maintenance. Do not ignore this and bust yourself!!!

Back Squat: 4 x 10 @ 65% (Less 20%) of your 1rm. Focus on being tall, depth and pushing the hips back (Knees out) – not down.


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