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WOD - Mo 04.10.21

New Cycle - Definition Week

This week is the first of a 8 Week circle.

In 8 Weeks we will test exactly this week again. Please note all results.



WARM UP 3 rounds for quality of:

Low Dragon Stretch, 1 min

10 PVC Front Squats

10 Push-ups

10 Barbell Good Mornings, 20/15 kg

SHORT METCON 4 rounds for time of:

4 Power Cleans, 61/42.5kg

4 Front Squats, 61/42.5kg

4 Shoulder-to-Overheads, 135/42.5kg

SPRINT Complete as many rounds as possible in 4 mins of:

21 Row Calories

21 Burpees

21 Toes-to-bars

COOL DOWN For time:

Banded Hamstring Stretch, 3 mins

Dragon Stretch, 2 mins

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