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Dec 6/16


Strength: HSPU

10 min EMOM

2 strict + 3 kipping

WOD:

AMRAP 3:00

200m run 15 Power Cleans (115/85#)

Rest 3:00

AMRAP 3:00

200m run 12 Power Cleans (135/95#)

Rest 3:00

AMRAP 3:00

200m run 9 Power Cleans (155/105#)

 
 

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Strength: BB Complex 6 sets every 90 sec 1 Sq Cl + 1 Hang Sq Cl + 1 Push Jerk. WOD: 4 Rounds 500m row / 400 m Run (alternate) 50 DU’s 12...

 
 
April 24/25.

Strength: Bench Press 3-3-3-3-3. WOD: 4 Rounds 200m Run Into: 5 Burpee Pull-ups 10 KBS 15 Goblet Sq Then: 200m Run *** REST 1 min between...

 
 
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