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WOD

14
Dec

December 15th

Teams of 2, accumulate the following. 1 person working at a time: row 2500m 100 burpee box jump overs Assault bike 100 cal   *REMINDER:...
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12
Dec

December 13th

A. 15 minutes of bar muscle up work B. 3 rounds for time: 16 alternating DB snatch 70/53 8 bar muscle ups Barbell Club: –...
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11
Dec

December 12th

A. Builld to today’s heavy: Snatch pull + Power snatch B. AMRAP 12: 200m run 10 KB swing 53/35 5 power snatch 135/95
8
Dec

December 9th

“Kalsu” For Time: 100 thrusters 135/95 * starting with, and ever minute thereafter perform 5 burpees Barbell Club: – Power Clean – 70% x 3,...
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7
Dec

Dec 8

Strength: A. 3 Sets Deadlift x 5 reps rest 1 min Walking lunges with DB’s x 12 steps Rest 2:00 B. 3 sets for times:...
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6
Dec

Dec 7

A. Every 2 minutes x 6 sets Clean + Hang Clean + FS B. AMRAP 9 minutes: Front squat x 3 reps bar facing burpees...
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