Warmup:
Junkyard dogs!
Core brace
Lift:
3-5 rounds:
3 RDL
6 glute ham raises with bands on rack
9 kb swings
WOD:
2016 Regional Event 5
3 rounds for time of:
1 lap running
30 second plank
7 deadlifts
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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