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WMW2.3 DE Press then a wall bar hold and gymnastic wod!

[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the press prior to the working weight. In-between MWOD areas of need and reverse hyper.
-No run/row today
[accordion title=”Strength”]
-DE Press 75% of 1 RM x3 x4-8
[accordion title=”S&C WOD”]
-10:00 AMRAP
0:03-0:10 second wall bar hold, front or back
5 pull ups
10 burpees
15 squats

[accordion title=”Assistance”]
[accordion title=”Cool Down”]
-Immediately ride 400m post workout. Focus on good skill for the duration of this ride.
[accordion title=”Intent”]
Strict press moving fast will test your upper body endurance to new lifters and get you strong, experienced or new. The wod after has some static arm holds to give you a dose of stabilizing your whole upper body, then move into bodyweight movements, to get you conditioned well.


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