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HB5.5 Seed Bench and Wallball, Ring Row wod


[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the bench prior to the working weight. In-between MWOD areas of need and reverse hyper
-No run/row today
[accordion title=”Strength”]
-DE Bench, 80% 1RM, plus bands 2 reps, 4-8 sets.
[accordion title=”S&C WOD”]

8-10 Rounds for time:
10 Wall balls,
10 Ring rows

Time round 1, then round 8. If round 8 is as fast or faster continue to round 9. Repeat One more time.


[accordion title=”Assistance/Skill”]
-Spend 5 minute working on a goat

[accordion title=”Assistance”]
-During the cool down either:
10:00 in L-Sit

[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[accordion title=”Intent”]

speed bench, light lift moved fast. High Power! Then a wod to help you learn pacing and a negative split. The aim is to make you work faster at them end and to keep a nice solid pace from the start and not go too fast at the gun!




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