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MIDLINE
3-5 SET FOR QUALITY OF:
20” HOLLOW BODY
10 HOLLOW ROCK
10 V-UPS
20” SUPERMAN HOLD
8 REVERSE HOLLOW ROCK
8 GHD HYPEREXTENSION PAUSE 3” TOP POSITION
STRENGHT
F.SQUAT (light weight to 1 RM)
5/5/3/3/2/2/1
WOD OPEN WOD 11.3
Complete as many rounds and reps as possible in 5 minutes of:
-Squat clean (165lb / 75kg)
-Jerk (165lb / 75kg)