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141010 WOD P1&P2


P1
A.
Four sets of:
Back Squat x 6-8 reps @ 3011
Rest 60 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 60 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
10 Kettlebell Swings
10 Sit-Ups


P2
A.
Six sets of:
Back Squat
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 3-4 minutes between sets. first set should be about 60% and then increase from there. 

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Ground to Overhead (135/95 lbs)
6 Toes to Bar


C. 3-4 sets : 10 weighted db lunges 5 per leg, 30 xmen 


D. Foam roll 4-5'

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