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Flow Barbell FRIDAY

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Strength :
Flow Barbell

Back Squat 1RM w/ 15 minute Cap.

Strength :
5 Rounds
Barbell Hip Thrust 2 Up/1 Down + Eccentric – 10 Total
Goblet DB Defict Reverse Lunge – 8 per
Handstand Hold – TBD

3 Rounds
Ham Curl – 20
Narrow Stance Goblet Squat + TKE – 20
Rotating Side Plank – 60 seconds

Post WOD :
Sled Drag

CFFS WOD 03.15.2019

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Strength :
Flow Barbell

Trap Bar Deadlift OR Squat Stance Deadlift 6×4 80-85%

Couplet : 4 Rounds
Staggered Stance Barbell Hip Raise : 4 per per (Hip Circle)
Hand Assisted DB RDL : 8-12 per

Strength Accessory :
Couplet : 4 Rounds
Staggered Stance Barbell Hip Raise : 4 per per (Hip Circle)
Hand Assisted DB RDL : 8-12 per

Triplet : 4 Rounds
Landmine Cossacks Deadlift : 12 Total
Inverted Row : 6-10
Dip Bar Leg Raise : 15

Post WOD :
Sled Push