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Randy and Shristi mid-Beast (overhead squating)
Focus: Strength
Warm-up: 5 x FlowFit [Get a free-ish DVD] (only pay for shipping)
3 x Burgener Warm-up…[wmv]
[mov]
Skill/Specific Warm-Up:
The Beast [description and demo]
2 x using dowel
3 x using bar
10 x using bar with weight
WOD: Sumo deadlift high pull (SDLHP)
5, 5, 5, 5, 5, 5, 5