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Warm-up Group Warm-up Heavy In 15 minutes Find a 3RM for the following 1 High-Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (9 total reps) Regular WOD In Teams of 2 20 Rounds For Time a) Power Cleans (135#/95#) – 5 b) Burpees – 10 c) Wall-Balls (20#@10ft/15#@9ft) – 15 Partners […]
Warm-up 7 minutes (steady) AbMat Sit-ups – 7 Chest-to-Floor Push-ups – 7 Russian Kettlebell Swings – 7* *Use the kettlebell you plan to use for the WOD in the warm-up After the WOD 7 Rounds AbMat Sit-ups – 20 seconds Rest – 10 seconds V-Twists – 20 seconds Rest – 10 seconds If desired, post […]
Warm-up 8 minutes (steady) Toe-Touch Jumping Jacks – 10 Russian Kettlebell Swings – 10* Goblet Squats – 10* *Use the kettlebell you plan to use for the WOD in the warm-up Every time the kettlebell stops moving run 150 meters before resuming. After the WOD For Time Run – 1 mile If desired, post scores to […]