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Wodify: Results in a box
FMS

WORKOUT OF THE DAY

WOD – Wednesday 12/7

“I am not where I need to be, but I am thankful that I am not where I used to be.”

Warm-up
Spend 2 minutes in Z1
Then 3 rounds w/an empty barbell
5 S2OH (strict press, push press, then push jerk)
10 deadlifts
15 step ups

Mobility
Banded shoulder mobility, bench press based
:20 active hang on rig

Strength
A1. Bench press – find a heavy single
A2. Wide grip pull-ups – 4×5; not weighted, perfect
Pull-ups, not chin-ups. Wide grip, very difficult. People who can do strict pull-ups might not be able to handle these. So be honest.

WOD
Open workout 13.2
10 min AMRAP
5 S2OH (115/75#)(95/65#)
10 deadlifts
15 box jumps
Open repeat. People that were here will remember it. Very approachable.

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