In WODs
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Warm-up: Partner up – one partner holds a hollow rock while the other partner does jumping squats

Mobility: Hip and wrist openers

Strength: Front squat – 5@60%, 5@65%, 2×5@70%

Conditioning: For time –

  • 40-30-20-10 of KB Swings (24/16k)
  • 400m after each round

 

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