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The WFA Blog

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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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WOD #2, Week of 06APR2020

PREP 5 Minute Flow – Focus on wrists, neck, hamstrings, glutes, and shoulders 2 Rounds: 15 Zombie Squats 2 Wall Slides 10/10 Single-leg Deadlift STRENGTH RFQ15 30s Crow Stand

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Monday 30MAR2020

WORKOUT BRIEFING INTENSITY: Orange INTENT: Play INSPIRATION: Smile PREP:– 5m Flow (freestyle)2 Rounds– 15 Dimmel Deadlifts (with 15-40#)– Shoulder BlasterAnd then…Sadist Circles (Timer) Sadist Circles…10s

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