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Thursday February 8, 2018

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(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: jog down and back, 10 air squats, jog down and back, 5-10 push-ups, side shuffle down and back, 20 sec plank (both sides), jog down and back, 10 BB deads, 10 8′ WB

WOD 1

4 min AMRAP
20 Wall Balls (20/14) (10/10)
5 Deadlifts (245/175) (185/125)

WOD 2 

4 min AMRAP
18 Wall Balls (20/14) (10/10)
7 Deadlifts (225/125) (155/105)

WOD 3

4 min AMRAP
16 Wall Balls (20/14) (10/10)
9 Deadlifts (185/115) (135/85)

WOD 4

4 min AMRAP
14 Wall Balls (20/14) (10/10
11 Deadlifts (135/95) (95/65)

Rest 3 min between each WOD

Post WOD

Banded Tabata stretch (30 on 10 switch)
3-4 banded stretch for both upper and lower (minimum 1 round through each body part/side)

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