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Barbell Club WOD, January 8, 2022

08 Jan, 2022

BB 1.8.22

Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
3 Tall Jerks
1 Swimmer Hover
Front Squat + Split Jerk (Weight)
Perform the listed movements as a complex

1 Front Squat + 6 Split Jerks at 60%
1 + 5 at 70%
1 + 4 at 80%
1 + 3 at 85%
1 + 2 at 90%
1 + 1 at 95%
Metcon
Complete 3 sets of:
4/Leg Bulgarian Split Squat Jumps
8 Lu Raises
Metcon
Complete 3 sets of:
5/leg Deep Lunges
10/leg Calf Raises
Metcon
Complete 3 sets of:
60 secs Pike Hold on Floor.
3 Hanging Scapula CARs each direction

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