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HB1.6 1RM Thruster & Unknown wod

Saturday HB1.6 21/12/13
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
–3 RNFT 5-15 reps
Press ups/Pull ups
GHD Sit ups/Reverse Hypers
Squats/Overhead Squat
-Box Breathing in,out,hold :5 x2
-No run/row today
[accordion title=”Strength”]
-Thruster 1 Rep Max test
[accordion title=”S&C WOD”]
-Secret wod. You will not know what it is until the briefing 10 seconds before the 3-2-1 go.
[accordion title=”Assistance”]
Bear Crawl 10m x5
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[accordion title=”Intent”]
There is an extra strength wod this week and the Saturday wod will not be released until the 3-2-1- go, this is to test how ready you are for the unknown. This is truly GPP, being good at the unknown.



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