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WMW1.6 Sled drags and a Bike Deadlift wod.

[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”]
If possible sled drags
20m deadlift style x2, regular (‘power walk’) x8
[accordion title=”S&C WOD”]
-Four rounds for time:
Bike 800m
15 Deadlifts
[accordion title=”Assistance”]
Bear Crawl 10m x5
[accordion title=”Cool Down”]
-Immediately ride 400m post workout. Focus on good skill for the duration of this ride.
[accordion title=”Intent”]
A plan for a long-ish day. Sled drags for good old fashioned hard work/strength, the first of many bike/weightlifting wods and a finisher of crawling.



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