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Thursday, November 21, 2019

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Lactate Threshold

WOD Review then warm up all together: 60-sec row, 10 leg swings, 10 PVC pass thru, 10 good mornings, 5 push-ups to down dog

SOD

In 15 minutes complete:

3 x 6/leg Single leg KB/DB Romanian Deadlifts (RDL’s)

3 x 20-30 sec/side: Bosu side planks (forearm on Bosu)

2-3 x 2-3 Clean & Jerks (work from empty BB to WOD weight)

WOD

For time:

200m run

15 Clean & jerks (135/95) (50+ 95/65)

2 Rope climbs (50+ 1 climb) (Mod: 2 rope pulls)

200m run

12 Clean & jerks

2 Rope climbs

200m run

9 Clean & jerks

2 Rope climbs

-C&J should be completed on the turf–

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