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OH Squat x3
WOD 4min Ascending AMRAP 2-4-6-8-10-12-14-16.... Box Jumps (30/24) Plank DB Row (40/25) -2 min Rest- Countdown for time
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Box Back Squat x5
WOD 3 Rounds 4 Dead Lifts (225/155) 8 Push Ups 12 T2B Power Clean
3-3-2-2-1-1-1 WOD 4 Rounds 12 DB Step Ups (40/25)(24/20) 10 Burpee Pull Ups WOD
12 Days of Christmas 1 Clean & Jerk (155/105) 2 Push Ups 3 Box Jumps (24/20) 4 T2B 5 Burpees 6 Pistols 7 Dead Lifts (155/105) 8 DB Snatch (40/25) 9 Sit Ups 10 KB Swings (24/16) 11 Front Squats (155/105) 12 Cal Row 1RM Dead Lift
WOD EMOM 10 7/5 Sit Ups 7/5 Air Squats 7/5 Push Press (95/65) Snatch High Pull +
Hang Power Snatch WOD 10min AMRAP 50 Double Unders 30 KB Swings (24/16) 10 Burpees 5 Strict Pull Ups Back Squat x2
WOD 10-8-6-4-2 Hang Power Clean (125/85) Sit Up 5-4-3-2-1 HSPU Rope Climb Skills
WOD 10min AMRAP 6 Push Press (115/75) 12 T2B 18 Goblet Lunges (24/16) *25 cal Row* Power Clean + Front Squat + Split Jerk (building)
WOD 3 rounds *10 min time cap* 8 pull ups 8 pistols 16 KB swings (24/16) 20 ft bear crawl Push Jerk x5
WOD 15-10-5 Dead Lift (Body Weight) Burpee 200m Run |
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