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Friday December 20th

19
Dec

Friday December 20th

Warm Up:
2 Rounds:
2 min Run(600m)-Row-Bike
8 Good Mornings with Empty Barbell
1x Burgener Warm-Up with Empty Barbell
1 Turkish get-up, R-arm – you choose load
1 Turkish get-up, L-arm – you choose load

Strength/warm up for the heavy deadlifts in the wod
Take 6 to 7 sets or about 15 minutes to warm up to the the weight you are going to use in the wod for the deadlift. You CAN go over the weight are going to use and use this as strength session.

Workout:
3 rounds for time of:
21 Wall Balls 20/14 BEG-14/12
14 Handstand Push-ups INT-Any Upside down Progression BEG-DB Strict Press
7 Deadlifts 315/205 INT- 225/185 BEG-205/145
–Coaches Notes–
These movements are those that people have tendencies to get out of good form to try to make up time. Keep the progressions correct so that you don’t try to out work the form for speed!! Especially because those Deadlifts are meant to be heavy for the workout, going to singles and double type of heavy. If you are in between those written progressions for weight still keep it heavy for you. Even adding in those HSPU as a higher technical skill and heavy Deadlifts this workout should take under 15 minutes.

**Optional Accessory Work**
Option 1:
Strict Press
3×12
Heavy as you can for each set of UNBROKEN 12 reps
Rest as needed between sets.
Option 2:
Wall Walk
15-20 QUALITY Reps
These are not meant to be done fast. Controlled walk up AND down, don’t just fall down.
Rest as needed between sets.
Option 3:
Sled Push
3x50m
These should be HEAVY pushes for those 50m
Rest as needed between sets.

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