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Wednesday 1/8


WOD for 1/8/20

Complete 3 sets of: •6 Tempo Box Step Downs (each side- starting from the top, count a 5 sec negative to the ground, then push off the ground to start the next rep from the top) •12 Alternating Glute Bridge Rotation (banded optional) •12 Alternating 90/90 stretch (2-3 rounds optional) 

Complete 3 sets of: •20 sec Bird Dogs (each side) •20 sec Side Plank Toe Taps (each side) •20 sec Bird Dogs (each side) •20 sec Side Plank Rotations (each side) 

Complete 5 sets of 5 working between 75-80% of your 1RM Front Squat. 

For time:

Complete 21-15-9 of: •Push Press #75/115 (M50+ #65/95) •Pull-ups


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