Friday 1-27
1. EMOM x 7: Hang Clean+Clean+1 Jerk @ 70-75% 2. Open WOD 13.4 7 Minute AMRAP: 3-6-9-12… Power Clean & Jerks (135/95) Toes-to-Bar
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Thursday 1-26
1. Skill: Movement Prep 2. For Time: 30 Cal Row 25 Burpees 20 Box Jumps (30/24″) 15 Muscle Ups 20 Box Jumps (30/24″) 25 Burpees 30 Cal Row
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Wednesday 1-25
1. Skill: Movement Prep 2. 3 Minute AMRAP of: 30 Wall Ball Shots (20/14, 10′) 20 Deadlifts (225/155) Max Rep Strict Deficit Handstand Push Up (Pick your deficit) Rest 3:00 3 Minute AMRAP of: 25 Wall Ball Shots (20/14, 10′) 15 Deadlifts (275/185) Max Rep Kipping Deficit Handstand Push Up (Pick your deficit) Rest 3:00…
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Tuesday 1-24
1. Teams of 3, 25 Minute AMRAP: 20/16 Cal Row 20 Back Rack Lunges (95/65, 10/side, alternating) 20 Kettlebell Swings (2/1.5) *1 Person working while the other two rest. 2. Post WOD (Optional): Weighted Sit Up 3×20 reps (pick your weight), rest as needed between sets.
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