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Ladies wod 

Jamie 2 

Wednesday Strength/Skill Work: OH Press 5 x 10. Alternate with Good Mornings 5 x 5. Try and use the same weight for both movements. During your strength work get in 2 sets of max rep Dead Hang Pull-ups.


-Alternate through the triplet, making EVERY rep good. Squats must have hips below knees with full extension at the top. Rx'd push ups must touch the ground and reach full extension with a solid plank. Rx'd KTE must have knees touch arms on every rep. Modify or substitute as needed.

-50/40/30/20  Squats

-40/30/20/10 Push-ups

-30/20/10/5 KTE

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