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THE WOLF DEN

111218

11/12/2018

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Warm Up:
-PVC Stretch

- Full Body exercises- Do slow and concentrated movements. Control Breathing
  • 15 KB Single Arm Clean and Press- Left
  • 15 DB Squat
  • 15 KB Single Arm Clean and Press- Right
  • 15 DB Russian Deadlift

-Resistance Band stretch



WOD#1: Strength.
-10-8-6-4-2 FOR TIME
  • Snatch (75/55)
  • Over Head Squat (75/55)
  • Handstand Push Up
  • Pull Up



WOD#2: Conditioning
-5 min. AMRAP
  • 12 Deadlift (155/115)
  • 12 Burpees
  • Calorie Row (the remainder of time in the 5 minutes)

[3 Minute Rest]

-5 min. AMRAP
  • 9 Deadlift (185/145)
  • 9 Burpees
  • Calorie Row (the remainder of time in the 5 minutes)

[3 minute Rest]

-5 min. AMRAP
  • 6 Deadlift (225/175)
  • 6 Burpees
  • Calorie Row ( the remainder of time in the 5 minutes)


COOL DOWN:
-10 Rounds
  • 100 m run
  • 100 Jump Rope
  • 100 Alternating Waves on Battle Rope




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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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