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WOD - Mi 11.08.21

WARM UP 2 rounds for quality of:

15m Single Leg RDL

20 Single Leg Lateral Box Step-ups

12 Serratus Wall Slides

8 Push-ups

6 Band Assisted Strict Pull-ups


2008 CrossFit Games - Deadlifts and Burpees

5 rounds for time of:

5 Deadlifts, 125/83kg*

10 Burpees

Scaled: 70% of heaviest Deadlift

METCON 5 rounds for time of:

9 Thrusters, 50/30kg

9 Pull-ups

10m Dumbbell Overhead Walking Lunges, 2x 20/12kg

10 Burpee With Lateral Shuffles, 5m

Rest 1 min

COOL DOWN For quality:

Ski Erg, 5 mins

Wall Pec Stretch, 2 mins

Pigeon Stretch, 2 mins

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