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CFID Kids 01.20.19

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Warm-Up: 
When Partner 2 finishes the movements, switch positions
Partner 1 Plank holds
Partner 2 completes the following.
10 Plate squat therapy
10 Sit-ups
10 Push-ups
10 Burpees

WOD prep:
CFID team
1 front squat – empty bar
1 Push Press – empty bar
1 hang power clean – empty bar
1 dead lift – add weight

Start with empty bar increase as necessary

TRIumph
Bear hug weights
Dead hang rotate
Plate Squats
Kettle bell swings
Rope Climb – j hook

WOD: EMOM 11 – 40 sec work 20 sec rest
Team CFID
1 Plate Hops
2 Front squat
3 Plate hops
4 Push Press
5 Plate hops
6 Hang Power Clean
7 Plate Hops
8 Deadlift
9 Plate Hops
10 Kettlebell Swing

Team TRIumph
1 Plate hops
2 Bear Hugs – Sand Bag/ med ball
3 Plate hops
4 Kettle Bell Swings
5 Plate hops
6 Dead hang rotate
7 Plate hops
8 Rope climb – J Hook Hang
9 Plate hops
10 Plate squats