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Thruster x3
WOD 4 Rounds 8 Clean & Jerk (115/75) 100m DB Farmer's Carry (40/25)
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OH Squat x5
WOD 3-6-9-12-15 Pull Up Box Jump (24/20) Then 500m Row Split Jerk x2
WOD TABATA Wall Ball (20/14) Hand Release Push Up Hang Power Clean x3
WOD 3 Rounds 200m Run 10 Dead Lift (185/135) 20 T2B Back Squat x5
WOD 4 Rounds 25 Air Squats 15 KB Swings (24/16) 10 Burpees Sprints!!!
WOD 4 Rounds 10 Thrusters (95/65) 15 HR Push Ups Sumo Dead Lift x3
WOD 12 min Amrap 40yd Bear Crawl 20 Double Unders 10 Pull Ups Gymnastics Day!!
WOD 5-4-3-2-1 Power Clean (155/105) 10-8-6-4-2 Box Jump (24/20) 15-12-9-6-3 Wall Ball (20/14) WOD DAY!!
20 min AMRAP 400m Run 21 KB Swings (24/16) or 12 OH Squats (95/65) (alternate movements each round) Box Front Squats x3
WOD 5 Rounds 3 HSPU 6 Sumo DL Hi Pull (95/65) 9 Burpees |
Shaun EagenAuthor Archives
September 2017
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