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WOD
20min AMRAP 60 DB Snatch (50/35) 50 Wall Ball (20/14) 40 Double Unders 30 Goblet Squats (24/16) 20 Power Cleans (115/75)
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3sec Pause Back Squat
4 x 3 @ 65% WOD 21-15-9 Calorie Row Thruster (95/65) Reverse Lunge (95/65) 3 Strict Press +
5 Push Press WOD 16min AMRAP 10 OH Plate Sit Ups (45/25) 10 DB Hang C&J (50/35) 10 Box Jump Overs (24/20) 10 Goblet Squats (50/35) Squat Snatch x2
WOD 4 Rounds 12 Front Squats (115/75) 10 Bar Facing Burpees Turkish Get Up 4x2 (1 each)
2sec Pause at each Position WOD 400m Run 21-18-15-12 Dead Lift (225/155) Sumo Dead Lift x3
WOD Annie 50-40-30-20-10 Double Under Sit Up Halting Snatch Dead Lift + Squat Snatch
WOD ALT Rounds with a Partner 8 Rounds 3 Bar Muscle Ups 4 Clean & Jerk (135/95) 5 Back Squats (135/95) Atlas Stones!!
WOD 60 Russian Swings (24/16) -3min Rest- 40 KB Swings (24/16) -3min Rest- 20 Single Arm Russian Swings (24/16) *5 Sit Up Penalty for putting KB down* Clean Pull +
2 Squat Cleans 5x Building WOD 800m Run 12 HSPU 48 Double Unders 600m Run 8 HSPU 32 Double Unders 400m Run 4 HSPU 16 Double Unders Filly Press 3x10
Floor Press 3x12 Tempo Bicep Curl 3x8 WOD 3 Rounds 15 Front Squats (155/105) 30/20 Push Ups |
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December 2019
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