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meganfoley6793

Rat Race | Monday | 27/11/23

Warm Up: 2 Rounds

15/12 Cals

10 Push Press (EB)

10 Jumping Pull Ups

10 DB Hang Snatches

10 MB Thrusters


WOD: For Time


RXD Option:

400m Row

40 Push Press (42.5/30)

400m Row

40 Pull Ups

400m Row

40 Burpees

400m Row

40 DB Snatches (22.5/15)

400m Row

40 KBS (28/20)

400m Row

40 DB OH Lunges (22.5/15)

400m Row

40 WBS (9/6)


SCALED Option:

300m Row

30 Push Press (35/25)

300m Row

30 Pull Ups

300m Row

30 Down & Ups

300m Row

30 DB Snatches (15/10)

300m Row

30 KBS (20/12)

300m Row

30 DB Lunges (15/10)

300m Row

30 WBS (6/3)


Finisher:

3 sets x 30 secs

Plank Hip Dips

Banded Dead Bugs

Banded Hollow Holds


Accessory Work:

3 sets x 5 reps

Back Squats

Hang Power Clean

Push Press


Top Up:

AD Endurance Work

5 mins or

10 mins or

15 mins

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