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WOD #2 Week of 20APR2020

OVERVIEW / BRIEFING INTENT: PREPARE/PERFORM INTENSITY: ORANGE/RED INSPIRATION: “HARDER” PREP 1-2 min Wrist Matrix – Spend 5-10 seconds on each finger10 Shoulder Dislocates – Use

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WOD #1 Week of 20APR2020

BRIEFING / OVERVIEW INTENT: PREPAREINTENSITY: YELLOWINSPIRATION: “KEEP GOING” PREP 2 Rounds:20 Half Squats – Slow squats to half depth, a bit above 90 degrees10/10 Incline

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WOD #3 Week of 13APR2020

BRIEFING & OVERVIEW INTENT: PLAY & OBSERVEINTENSITY: GREEN/YELLOWINSPIRATION: “PRIDE” PREP5 min Flow – Focus on mobilizing the wrists, neck, posterior chain, back, and grip3 rounds:5 Inch

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WOD #2 Week of 13APR2020

BRIEFING & OVERVIEW INTENT: PLAY & PREPAREINTENSITY: YELLOWINSPIRATION: “SMOOTH” PREP5 min flow – Focus on mobility in wrists, neck, quads, calves, and shoulders2 rounds:30s/side Combat Stretch3 Floor

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WOD #1 Week of 13APR2020

BRIEFING & OVERVIEW INTENT: PREPAREINTENSITY: ORANGEINSPIRATION: “COMPASSION” PREP5min flow – Focus on mobility in the wrists, neck, rotation, hinge movement, and chest 2 rounds:10/10 Single-leg Deadlift10

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WOD #3 Week of 06APR2020

PREP 5 Minute Flow – Focus on wrists, neck, back, hips, and rotation 3 Rounds: 30s Prying Squat 15 Door Frame Rows STRENGTH RFQ20 10/10 Single-leg Box Squat

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