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WOD Thursday 30th April

It's leg day!!! Friends don't let friends skip leg day! So get after this fun stuff!


1) 10-8-6-4-2-4-6-8-10 reps

Backsquat

Try to start at 75%1RM and increase weight as you drop the reps


If you cannot do backsquats do as front squat. If you don't have weights for load try doing it with your heavuest KB or DB in 20-16-12-8-6-8-12-17-20 reps.


2) 400 Lunges for time

Step forward lunges and make sure you alternate legs.

RXD+ ADD A WEIGHT VEST


3) FOR TIME:

4KM ROW

10KM BIKE

4KM RUN

Every 5mins do 10 burpees


If you don't have all 3 options then try for say row/run Or bike/run


If you can only run then do 8km run with burpees


EXTRAS:

If time allows before part 2 and 3 do

DEADLIFT same rep scheme as squat





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