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Warmup Conditioning ~a~ Rope climb: skill and work ~b~ C.O.R.E.: MCR position hold on the floor or on low rings -> 25″ ON & 5″ OFF WOD In teams of 2 4 rounds for time of 1000m row 3 x 100m [...]

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Zig-Zag”

Warmup and C.O.R.E. (coach’s choice) Work: front squat – Learn the technique and get ready to lift – 2.2.2.2.2.2.2.2 (try to stay OTM 8′ and mark a 10″ pause at the bottom after 1st squat) WOD [...]