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WMW3.2 Burpees, Wall Walks and Rowing 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
-Just before the wod Run/row 2x :40 on, :20 off, :30 on, :15 off, :20 on :10 off, :10 on, 1:00 off
[accordion title=”Strength”]
-None today
[accordion title=”S&C WOD”]
-3 rounds for time
7 burpees
7 wall walks
Row 500m
Rest 1:30
[accordion title=”Assistance”]
-Hollow Rock
Get 3:00 in the hollow rock position.
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[accordion title=”Intent”]
A wod with rest in the middle. These are short and fast, there is a lot of recovery time here so round 2 and 3 will be hit more fresh. Then hollow rock this time. Good to get you moving, get 3:00 on the clock, if your lower back hurts or you need rest stop the clock then continue.



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