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Friday 12/23 WoD

22
Dec

Friday 12/23 WoD

STRENGTH/SKILL:
Back Squat 5×6, use 90% of last weeks heaviest set of 8
(TIMECAP: 25:00)

Notes
If the athlete did not perform last week’s sets of 8, they should perform that workout instead.

WOD:
4 Rounds, resting while partner works:
Row 250m
50 Double Unders
(TIMECAP: 18:00)

SCALING GUIDE
Row: Athlete should be able to complete each row in no more than 0:55.
Double Under:
MOD1: Scale repetitions accordingly.
MOD2: 2Singles for 1 Double

EXTRA WORK:
1) 5 Sets:
5 Open Tuck Front Lever w/0:05 hold
5 Tuck Planche w/0:05 hold
1:00 Hollow Rocks

2) Run 60 minutes @ 6 + Surges

@ 30 minute mark, begin six sets of:
0:30 @ 8-9
2:30 @ 6

Notes
The surge is NOT a sprint, but a fast running pace, similar to what you may run for a 1-2 mile time trial. Maintain RUNNING mechanics, DO NOT transition to sprinting mechanics. Once you have completed all six surges, finish the remainder of the 60 minute effort @ 6.

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