Mobility 2x

30 secs Banded Lat.stretch / side

30 secs Banded deep squats

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Activation 2x

8 Banded Hip ext.rotation + 8 squats

8 Banded 90/90 pull

10 secs Glute bridge hold (3 positions)

30 secs Row

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Team WOD

"Split as you wish"

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3 Rounds

300m Row

6 Squats clean

12 Chest to bar / Pull ups / Ring row

 

-REST 3:00-

 

2 Rounds

450m Row

9 Squats clean

18 Chest to bar / Pull ups / Ring row

 

-REST 3:00-

 

1 Round

900m Row

18 Squats clean

36 Chest to bar / Pull ups / Ring row

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||| Niveau 1 (75/55)

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||| Niveau 2 (115/75)

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||| Niveau 3 (155/105)

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