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Friday, December 30

[one_half]
RXD
Buy In: 40 Air Squats

20-10-10-20
Single Arm OH DB Walking Lunges (45/25lbs)
Air Squat

Cash Out: 20 TGU (45/25lbs)
[/one_half]

[one_half_last]
Buy In: 40 Air Squats

20-10-10-20
Single Arm OH DB Walking Lunges
Air Squat

Cash Out: 20 TGU
[/one_half_last]


Shoulders might be pretty fatigued today from yesterday’s efforts. We will spend some time in the Warmup getting these moving again. Today’s Workout calls for more of a shoulder stability role, so you should have no problem!

A big part of the Workout will be getting through the Turkish Get Ups at the end. They can be time consuming even if you are moving through them quickly.

Scoring

Time to complete the Workout.

WOD Goal

The prescribed load is moderate. Everything should be able to be done unbroken and smoothly. The TGU will probably take the bulk of the workout, since you will be fatigued and just your take time and get through. Scale the load as needed.

Beyond RXD

PART 1

Front Squat
3-3-3-3-3

NOTE: Build to a heavy triple, but the bar must start on the ground. Take notice of your footwork, are your feet staying in the same position from when you catch the clean into the squats? Or are you adjusting that footwork inbetween reps? Consistency in your footwork is important when looking at having your front squat training transfer over to your ability to stand up the clean.

PART 2

As many reps as possible in 7 minutes:
5 Deadlift (335/215)
10 GHD sit ups

NOTE: Goal is to get 10+ rounds. 7 rounds is the minimum so adjust the weight to be sure to can accomplish this.

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