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Thursday’s WOD: Speed Box Squat, Banded Sumo RDL, Front Rack Walking Lunges


1) Box Squat for Speed: 8 x 3 @moderate weight, every 60s.
– Goal: Sit back on the box, keep back tight, and explode on each rep.
– Parallel box – 15-16″
– Wide Stance
2) Sumo RDL with bands pulling forward: 3 x 8. Rest 90s.
– challenging weight for all 3 work sets


“BP Benchmark #6”
For time:
100 Double KB Front Walking Lunges (53, 35)
– Goal: Complete sets of 10 for the entire workout with low rest intervals – shoot for sub 10:00.
10:00 Cap


Banded Hip Flexor Pulls: 4 x 15 each. Rest 30s.
Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

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