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Partner Up

WOD 45min With a running clock with a partner: Minutes 0:00-15:00 Max Rounds of: 10 DB Man Makers  500 Meter Row 15:00-30:00 Max Rounds of: 800 Meter Run 30 Pull-ups 30 Hollow Rocks 30:00-40:00 Max Distance Farmer Carry, Athlete choice of Weight.*Athlete choice of DB Weight *Split work however desired. One athlete works at a … Continue reading Partner Up

9/22

Team Series or… Strength 1) Front Box Squat: 6 x 4 @65%, every 60-75s. – Use a 13-15# Box + Slightly Wider stance than normal – If you have access to bands or chains drop the percentage to 55%. – 5% heavier than last week 2) Power Snatch: EMOM 6: 2 Reps @75% – These … Continue reading 9/22

Wed 9/20

Strength Hang Power Clean + Push Press + Push Jerk: EMOM 6: 1 + 1 + 1 @80-85% of Push Press. WOD “Pattycake” Ft (10min cap) 21-15-9 KBS (53, 35) Burpees Push Press (135, 95) Compare your efforts 

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