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10
08
2019

Sat 10/8 : Deload Week Coming Up

By Scotty 0

Amazing effort by everyone over the last week of testing!!

SO proud of all the effort and so many PB’s, it was awesome.

Consistent effort over a period of time really does make a huge difference and well done for slogging it through Winter.

Warm-up

Warm Up (5-20 mins):
Easy 200m row
10 x Hollow Rocks
10 x Kipping Swings
10 x Lunges (no weight)

Moderate 200m row
10 x V-ups
5 x Knees to Elbows
10 x Overhead Plate Lunges (light weight)

row 200m @ workout pace
1 x Rope Climb
3 x T2B
6 x Overhead Plate Lunges (workout weight)

Metcon (Time)

WOD (20-50 mins):
5 rounds for time
10 strict pull ups (15 ring rows)
10 Toes-to-Bar
21 Overhead Plate Lunges (20/15kg)
Row 400m

**during anytime of the WOD ea person must complete the following :

10 lap prowler push/pull
10 lap farmers carry 32/24kg
5 rope climbs (can be seated)

author: Scotty

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