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Friday 8/18 WoD

17
Aug

Friday 8/18 WoD

SKILL/STRENGTH:
EMOM 15, Alternating:
a) 0:15s-0:30s Ring Support Hold
b) 6-8 Dumbbell Single Leg RDL (opposite arm/opposite leg), leg
c) 20 Seated MB Rotations, side

WOD:
10 Rounds For Time:
5 Deadlifts, 245#/165#
8/5 Pushups

TIMECAP: 13:00
GEAR: 2.5

SCALING GUIDE
Deadlift: Athlete should be able to perform each round unbroken. Scale load accordingly. For athletes who cannot/should not perform high rep deadlifts under fatigue yet, scale movement to RDL or deadlift from box.
Pushup: Athlete should be able to perform each round in no more than two sets. Scale repetitions accordingly.

EXTRA WORK:
Double Overhand Deadlift Hold

5 x Max Effort
50-60% of 1RM Deadlift OR 40-50% of 1RM Deadlift with Axle bar

Notes
Higher end of the loading range is preferable so long as the athlete can get a decently long hold (15+ seconds.) Axle bar is preferable if your gym has one.

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