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24 January 2020 – De-Load Week

16
Jan

24 January 2020 – De-Load Week

Warm-up: Eastside Lap, Lunge through gym, Burpee Broad Jump Back

Strength: Barbell Complex: 1-1-1-1-1-1-1-1-1-1 until failure, slight pause between movements

Deadlift, Hang Power Clean, Hang Squat Clean, Shoulder to Overhead

All WODs this week are courtesy of Coach Austin Mc!

WOD:  MGW Chipper 

50 Calorie Bike (Have some folks begin on their Squat Cleans or HSPUs to utilize and share bikes, or use Ski Ergs or Rowers)

50 Squat Cleans (135/95)

50 HSPUs

(provide some scaling options here:  Pike Push-ups, Push Press with a barbell, etc.)

W. Alabama Run

*long grindy chipper here. Scale as appropriate. Scale down weights especially if 135/95 is somewhat heavy. This should be a tougher one to RX

Cool Down: 100x Lunges with an Empty Bar

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