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[accordion title=”Warm Up/ Skill Transfer”]

-Run 200m @ 90-98 cadence
-3X NFT 5-15 Quality reps use a light barbell and get heavier when skill allows:
HSPU/Ring Rows
Hollow body (1 rock=1 rep)/GHR
Front Squat (ATG)/Overhead Squat (ATG)
Sotts Press/MWOD


[accordion title=”S&C WOD”]

-For time
1600m sled drag


[accordion title=”Assistance”]

150% 1RM Back squat Rack walk outs x 1 x 8


[accordion title=”Cool Down”]

-Row 200m (before assistance work)
-3X NFT 5-15 reps
Back to wall POSE/BOF Hops
Kipping HSPU Drill/Reverse Hypers
MWOD/Box Breathing


[accordion title=”Intent”]   “A long slog” choose weight heavy enough to fast walk, not too light to all out run and not too heavy to make it a slow walk. Aim for <15:00. Remember quality walking technique! Look back to last Saturday to see what you can drag.





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