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WMW3.3 Box Squat then GHR + Cindy

[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 Box Squat 80-85% of 1 RM x2 x5-10
[accordion title=”S&C WOD”]
-10:00 AMRAP
1 Round of Cindy (5 pull ups, 10 press ups, 15 squats)

[accordion title=”Assistance”]
-Ring rows
Practice ring rows, 5 sets of max reps with full range of motion, chest to rings.
[accordion title=”Cool Down”]
-Immediately ride 400m post workout. Focus on good skill for the duration of this ride.
[accordion title=”Intent”]
Box Squat is the king of posterior chain squatting. You can activate more posterior muscles with a box squat. Also wide stance to get your hips strong and flexible. Then a wod, asking for 1 GHR mixed into Cindy for 10:00 minutes. This is to get some conditioning in the GHR movement for you.


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