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Snatch +
OH Squat 5-7 sets building WOD 4 Rounds 12 Burpee to Plate 4 Squat Cleans (155/105) 60ft Shuttle
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Short ROM Dead Lift 5x5 @80%
WOD 10-8-6-4-2 Air Squat KB Swing (24/16) 2-4-6-8-10 Pull Up Squat Clean x4
WOD 3 Rounds 50 Double Unders 15 Front Squats (95/65) 10 HSPU OPEN WOD 18.1
20min AMRAP 8 T2B 10 DB Hang Clean & Jerks 14/12 Cal Row Front Rack Lunge 4x8each
WOD 3 Rounds 10 Dead Lifts (155/105) 10 Push Ups 20 Trunk Rotations (20/14) ALT EMOM 12
8 DB Floor Press 30sec Side Plank WOD Tabata Wall Ball (20/14) KB Swings (24/16) Back Squat x2
WOD 4 Rounds 7 Sumo DL High Pull (75/55) 7 Box Jump Overs (30/24) 7 Push Press (75/55) Split Jerk x2
WOD ALT EMOM 12 8 Front Squats (115/75) 2/1 Rope Climbs 4 Burpee Broad Jumps Snatch Hi Pull +
Hang Power Snatch WOD 10min Ascending AMRAP 4-8-12-16-20-24..... Strict Press (75/55) Russian KB Swing (32/24) 100m Run Box Front Squat x2
WOD With a Partner 8min AMRAP Cindy! 5 Pull Ups 10 Push Ups 15 Air Squats *Non working partner does a plate pinch (25/15) |
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December 2019
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