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THE WOLF DEN

041019

4/10/2019

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WEDNESDAY

​

​Warm Up:
-Stretch

-2 ROunds
  • 15 Devil Presses (Light weight)
  • 15 Air Squats

WOD#1: Strength.

FOR TIME:
21-15-9
  • Strict Shoulder Press (95/65)*
  • KB Swings (53/35)**
  • Pull Ups***



Modifications-
* Scale the weight as necessary or use dumb bells
** Can use a dumb bell for swing if you don't have a KB
***scale to Jumping Pull Ups or Ring Rows




WOD#2: Endurance.
12 minute EMOM (Every Minute on the Minute)
  • Minute 1= Calorie Row
  • Minute 2= Slam Balls (20/10)
  • Minute 3= In and Outs
  • Minute 4= Rest



Cool DOWN: Core
  • 100 Flutter Kicks
  • 100 Mountain Climbers

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    Matt Hernandez:
    (CrossFit Level 1-Trainer)

    Weekly Blog post containing warm ups, workouts and cool downs that I do daily to stay active and stay in shape. These workouts are intended for anyone who seeks to get fit whether you are a beginner or advanced gym goer, men or women, young or old, it doesn't matter how you put the work in, just put the work in.

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