Wednesday 18th October: WOD

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  Strength – Push Press 3 x 10 @70% Conditioning – 9 min AMRAP 10 Ground to Overhead (55/70) 20 Lunges 30 Sit Ups 40 Double Unders (COMP SQUAD EXTRAS) 3 x 300m Rower sprints 3 x 12 strict leg … Continued

Tuesday 17th October: WOD

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  Strength – Paused Clean 4 x 2 @65/75% *Paused at the top of the knee for 3 secs before continuing lift Front Squats 3 x 10 @70% Conditioning – 3 Rounds for time 5 Overhead Squat (45/70) 10 Chest … Continued

Monday 16th October: WOD

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Strength – Paused Snatch 4 x 2 @65/75% *Paused at the top of the knee for 3 secs before continuing lift Conditioning – 15 min AMRAP Ascending Ladder 5 Deadlift (45/60) 5 Power Clean (45/60) 5 TTB 5 Box Jump … Continued

Wednesday 11th October: WOD

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Strength –Deadlift 5 x 10 @60% Conditioning – For Time: 600m run 30 DB Snatch (15/25) 30 TTB 400m run 20 DB snatch 20 Pull ups 200m run 10 DB snatch 10 chest to bar 100m run 5 DB snatch … Continued

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