Today's Workout

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Wednesday 27th August
WOD:

1) High Hang Clean + Hang Clean + Clean - Every 2 minutes x 10 rounds

2) EMOM - 30 minutes
Minute 1 – 15 KBS (UB)
Minute 2 – 10 OH Walking Lunges with Kettlebell (switch arms each set)
Minute 3 – 6 Strict Burpees + 6 (rebounding) Box Jumps
THIS IS THE EXACT SAME WORKOUT AS LAST WEEK! I am running this workout in consecutive weeks because if it destroyed you last week, you’ll learn a lot about yourself by how you respond to having to tackle this again so soon. Are you going to resolve to be better, or will you find an excuse and let yourself off the hook?
** 55 hours of shoulder mobility. DO IT!
No but seriously, you should do AT LEAST 20 minutes!
15 mins with some bands, then jump on a lacross ball and do some trigger points
Finish with the foam roller + Ball on a stick and get into your lats/shoulders/bicep
tendon and sub scap.
** If anyone comes to me with a membership suspension form for a shoulder injury
it will not be processed.

EXTRA:
1) Front Squat - Every 2 minutes x 10
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%
2) GHR'S - 3x8