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Rooftop of Dreams
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Monday 10/04/17

Dom.

Dom.

Strength WoD: "All Racked Up"

For Load:

Front Squat 3 x 5

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  • We have three shorter weeks coming up with the upcoming public holidays. So you will see a short time domain WoD following some strength work. This is the official "Strength Day". Put your best effort in each set. Don't conserve with the conditioning in mind.
  • Take a few warm up sets to determine your working weight.
  • Hold the SAME weight across all 3 sets. Go heavy by all means but NO FAILS!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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WoD:

AMREP in 4 Minutes:

20 Air Squats

10 Burpees

16 Air Squats

8 Burpees

12 Air Squats

6 Burpees

8 Air Squats

4 Burpees

4 Air Squats

MAX Burpees in time remanning.

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  • Simple "easy" WoD. Or is it?? Go out hard and hold onto that pace!
  • Burpees to stay as STRICT as possible!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post Front Squat Load and number of REPS in WoD to Beyond The Whiteboard.

It all starts with the SQUAT

Score pic goes up next day

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Work out of the day
WOD

Rooftop of Dreams
ROD

Back for more?
Member Booking

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