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220901 Thursday

12 weighted back extensions… rest 90sec, then back to B1, x 3 Rest as needed, then C C.
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220901 Thursday

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Day 4
WOD 220901
Repeat WOD 210902
Aerobic Repeats + ROMWOD

Warm-up – Coach’s Choice

A. 8 x 2:00 @ 90% aerobic effort, rest 1min b/t sets… apparatus is Athlete’s Choice
B. ROMWOD

Optional FBB for Open Gym
A1. 8/8 single arm db strict press… rest 30sec, then A2
A2. 8/8 front foot elevated goblet split squats… rest 30sec, then A3
A3. AMRAP 30se – strict toes to rings… rest 90sec, then back to A1, x 3
Rest as needed, then B
B1. 8 weighted ring rows… rest 30sec, then B2
B2 6 kang squats… rest 30sec, then B3
B3. 12 weighted back extensions… rest 90sec, then back to B1, x 3
Rest as needed, then C
C. 10. 8. 6. 4. 2. – weighted parallette push-ups, execute 10 squat jumps @ dots

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