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17th JAN 2016: Lifting + thruster/burpee WOD

17 Jan

  

Sunday morning session with Team Expendables. Ended the day at a luxury event by Casall @ Kurhotel Skodsborg.

Lifting

Back squat (3 reps): 75-81-82-83-84-85 kg

Shoulder press (5 reps): 30-32-30-30-33 kg

DB bench press: 4 x 10 reps @ 2 x 15 kg

DB 1-arm bent over row: 4 x 10 reps @ 20 kg

V-ups: 3 x 12 reps

WOD

21-15-9 reps:

  • Thrusters @ 30 kg
  • Bar facing burpees

Result: 6:13 min

Afternoon

Mobility, stretching, foam rolling + spa ⭐️

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