TUE14JAN2020

WOD

Primer
2 Rounds
10 Banded PVC Straight-Arm Pulldown
https://bit.ly/2uJjaDj
3 Hollow/Arch Hold 3sec in e/position
10 alternating Bird Dog Plank
https://bit.ly/2TicsOO

Strength
4-5 Sets:
50ft Backpedal Sled Drag
6 Depth Jump to Explode
https://youtu.be/R8I-LUaYpPw
8 Ab wheels*
*scale by using wall to act as stopping point

Conditioning
For Time:
400M Run
12 Clean & Jerks (135/95)
18 Knees to Elbows
800M Run
18 Knees to Elbows
12 Clean & Jerks
400M Run

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