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Friday 12.06.2019

POSTED ON December 6, 2019

Friday | 12.06.2019

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Warm Up:
5/5 single leg dumbbell RDL
20 heavy Russian twist
50ft toe pull
X3
 
Build to a moderate deadlift for 3 reps
 
Metcon: *your score includes your rest time
 
(Level 1) RX
15 deadlifts 155/105
200m run
3 rounds
-rest 3min-
12 deadlifts 185/125
400m run
3 rounds
-rest 3min-
9 deadlifts 225/155
600m run
3 rounds
For time
(Level 2)
Intermediate
15 deadlifts 135/95
200m run
3 rounds
-rest 3min-
12 deadlifts 155/105
400m run
3 rounds
-rest 3min-
9 deadlifts 185/125
600m run
3 rounds
For time
 
(Level 3) Beginner
15 deadlifts 95/65
200m run
3 rounds
-rest 3min-
12 deadlifts 115/105
400m run
3 rounds
-rest 3min-
9 deadlifts 155/115
600m run
3 rounds
For time
 
Cool Down:
3 rounds for quality
1min dragon L/R
1min single leg forward fold
6/6 sciatic nerve floss
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