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HB1.1 Speed Squat and Cindy WOD

[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of Wide stance box squat prior to the working weight. In-between MWOD areas of need
-No run/row today
[accordion title=”Strength”]
-DE Box Squat
Wide stance, High Bar, Just below parallel box.
[accordion title=”S&C WOD”]
20:00 AMRAP
5 Pull ups,
10 Press Ups,
15 Squats
[accordion title=”Assistance”]
Tall Clean 75% 1RM x2 x5
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[accordion title=”Intent”]
Speed squats, these help you to generate power by using bands and also we are going wide to enable you to strengthen your hips. Then a benchmark testing the ultimate bodyweight/gymnastic wod: Cindy.



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