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Box Front Squat x5
WOD Christine 3 Rounds 500m Row 12 Dead Lifts (BW) 21 Box Jumps (20)
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Hang Squat Snatch x3
WOD Nasty Girls 3 Rounds 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) EMOM 12
12 Russian Swings WOD 4 Rounds 5 Hang Squat Cleans (155/105) 7 Burpees 10 T2B Dead Lift 5x5
WOD 7 min AMRAP 10 Pull Ups 20 Double Unders 15 Pull Ups 30 Double Unders 20 Pull Ups 40 Double Unders 25 Pull Ups 50 Double Unders ... EMOM 8
1 Clean & Jerk WOD 15-12-9-6-3 Sumo DL Hi Pull (95/65) HSPU Box Jump (24/20) Over Head Squat x1
WOD 10 min AMRAP 10 Dead Lift (275/185) 10 Over Bar Burpee 10 Air Squat 10 Alternating KB Snatch (24/16) EMOM 10
2 Split Jerks WOD HELEN 3 Rounds 400m Run 21 KB Swings (24/16) 12 Pull Ups Clean Complex
1 Muscle Clean 1 Power Clean Hi 1 Power Clean Low WOD 3 min AMRAP FRAN 21-15-9 Thruster (95/65) Pull Up 1 min Rest 3 min AMRAP DIANE 21-15-9 Dead Lift (225/155) HSPU 1 min Rest 400m Run & Row for time |
Shaun EagenAuthor Archives
January 2019
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