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Friday, September 23

[wod date=”2016-9-23″]

We made the weight something that you would be able to get done in a few sets.We’ll spend the Warmup figuring out which weight will be best for you. As a guideline, you shouldn’t need to break up the 50 and 40 reps more than 8 times.

You can rest with the bar on your back if you’d like during each set, but that doesn’t mean you can stand there for minutes just to avoid doing some Broad Jumps!

Beyond RXD

PART 1

Hang Clean (squat)
2-2-2-2-2-2

NOTE: Build to a heavy double across the working sets.

PART 2

For time:
40-30-20-10
GHD Sit ups
Hip extension

NOTE: Goal is complete the sets with as few breaks as possible. Should not take more than 10 minutes. If you have not been doing GHD sit ups regularly, take away the round of 40.

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