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Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-dead-lifts, 15-sumo high pull dead-lifts, 10-hang power snatches.
Strength: Dead-lifts 1) 3 x 70% 2) 3 x 80%, 3) max reps x 90%
WOD: 400 m run, 21-15-9 of CF push-ups and squats, 400 m run, 21-15-9 of sit-ups and leg levers, 400 m run.
Strength: 7 x 7 Sumo Dead-lift High Pulls
Speed: 4 x 400 m sprints
Stamina: 10-rds of 10-burpees and a rope climb.
Endurance: 100 4 ct arm haulers.
Skills and Recovery
Pre wod skills: Balance Beam Handstands
Post WOD recovery: PSOAS, Wall Chest, and Corbra Stretches.