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WOD WEDNESDAY 29th APRIL

1) KB or DB Row

10-10-10-10-10 (10 each arm, maybe a bit more maybe fraction less depending on the weights you have)


2) PULL-UPS 3 rounds of the following:

One set pull-ups (not quite to failure) then 3x 10sec NEGATIVE PULL-UP

If you can't do unassisted pull-ups then use a band.

If you can't or don't have bands then do 10 x 10sec negative pull-ups - jump yourself into the chin over bar position if you need too!


3) BARBELL ROW HEAVY!

7-7-7-7-7

this is only for people who have barbell set-ups and can go HEAVY! Rest as needed between efforts. (approx 2-3min clock)


4) FOR TIME:

400m Run

15 Overhead Squat (OHS) 20/15

400m Run

15 OHS @ 30/25

400m Run

15 OHS @ 40/30

400m Run

15 OHS @ 50/35kg

400m Run

15 OHS @ 60/40kg


Scale the OHS to a power snatch same weights OR you could scale to a DB Squat Snatch or single arm DB OHS. If you cannot OHS or Power snatch then modify to a front squat or goblet squat. Try to increase the weight if you have a couple of DB or KB at your disposal.





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