Wednesday August 4th

Warm-Up
5 Min AMRAP:
20 High Knees
10 Adductor Rock Backs (5L/5R)
10 Quadruped Thoracic Rotations (5L/5R)
:20 Superman Hold
*Quadruped Thoracic Rotation video
https://youtu.be/4dE4KmmfKiI
Strength
Find 1RM Power Clean
* 25-30 mins
* when it’s light start pulling into deeper power position to acclimate before it gets heavy and you need to get under it to get the rep.
WOD
5 Rounds For Time:
5 Deadlifts (275/185)
10 Burpees
* deadlift should be heavy but this is fast paced
* 10 min cap

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