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Monday, January 6, 2020

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Lactate Threshold

WOD Review then warm up all together: 60-sec row, 10 leg swings, 3 cobra to down dog, front rack str, 5 BB grinding front squats, 5 hanging shrugs, 5 DB reads/arm, 3 box step-ups/leg

SOD

In 18 minutes, complete 3-4 sets of:

3 Pausing BB Front squats

AND

10 Hanging shrugs with a pause at the top

WOD

For time:

Complete 3 rounds of:

15 Box jump overs (24/20) (50+ 20/16)

10 Devil’s press (total) (1 DB 50/35) (50+ 35/25)

Then

Complete 3 rounds of:

12/9 cal Row (50+ 9/6)

15 Erg knee tucks (https://www.youtube.com/watch?v=izmY784-X0E)

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