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WMW4.1 ME Deadlifts and then Jackie WOD

[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the Deadlift prior the working weight. In-between MWOD (stretch, massage etc) areas of need
-No run/row today
[accordion title=”Strength”]
-ME Deadlift
Find your 1 rep max
[accordion title=”S&C WOD”]
Row 500m
50 Thrusters 45/35lb
30 Pull Ups
[accordion title=”Assistance”]
Overhead Squat
Max reps at 42.5/35kg (if its too heavy go lighter). 3-5 sets
[accordion title=”Cool Down”]
-Immediately ride 400m post workout. Focus on good skill for the duration of this ride.
[accordion title=”Intent”]
First re-test of a lift. Lets see if you’re stronger!! Then a wod to get you tested in shirt, light wods, as RX! Then OHS work at a wod to come working weight to see how you get on.



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