Skill Kettlebell Snatch WOD 2 rounds 4min running clock 400mrun Max kb swings 55/35 Rest 2min 4min running clock 400mrun Max kb snatch 55/35
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Friday Strength Deadlift 1RM WOD 50 wallballs 25 deadlifts 245/165 50 wall balls 5 burpees EMOM (every min on the min)
4 sets of Strength Handstand Pushup 4-6 Partnered Leg Tosses 15 reps Supermans 15 reps Wod 10,9,8,….3,2,1 Pullups Pushups
Strength Every 90 second for 9 min. Back squat 3 reps @75-85% of 1RM WOD Alt min for 15 min 1) Row 45 second 2) 20 KB swings 55/35 3) 20 walking overhead lunges w/ wallball 20/14
Strength 3 rounds Bent row 10 reps AHAP(As Heavy As Possible) Pistols 6-8/leg 20 Double Unders WOD 3 rounds 15 Burpees 15 toes 2 bar 15 Push Jerks 115/75 Rest 2 min after each round
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