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WOD

13
Aug

Thursday 8/17

A. Back squats 5×3 @80% B. Amrap 12 min 200m run 25 unbroken double unders 20 kbs 53/35 15 toes to bar
13
Aug

Monday 8/14

A. Ohs 5×3 B. 3 rds of: 25 power snatches 75/55 25 front squats 75/55 C. 200 Russian twists (heavy)
8
Aug

Thursday 8/10

A. 15 min Goat work: pull-ups B. 4 Rounds for Time: 400m Run 15 Chest-to-Bar Pullups 10 Deadlifts 225/155
8
Aug

Wednesday 8/9

A. 15 min: 3 Snatch push press+ 3 Ohs–build to a heavy B. “Randy” For time: 75 power snatches 75/45 15 min time cap– C....
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5
Aug

Tuesday 8/8

A. Back squat 5×3 @75% of 1rm B. 3 rounds of: 21.15.9 Box jumps 24/20 Kbs 53/35 Wall balls 20/14 –30 min time cap
5
Aug

Monday 8/7

A. Hang power clean and split jerk 5×3 @75-80% of jerk C. “Annie and the devils tricycle” 50.40.30.20.10 Double unders Sit-ups Calories on airbike -20...
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