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1212025

Strength: EMOM 16 min.


min 1: 8-10 seated arnold's press

min 2: 8/8-10/10 one arm dumbbell row

min 3: 8/8-10/10 weighted split squat

min 4: rest!


WOD: 6 Rounds for time


12 knees to chest

18 plate ground to overhead

24 air squat

30 plate hops


rest :45

 
 
 

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3082025

Conditioning: A) AMRAP 4:00 min. x 3 rounds 9 empty bar back squat 12 medicine ball sit ups 15 plate ground to overhead rest 1:30 between...

 
 
 
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Strength: EMOM 5 min. 3 high hang squat clean rest 1:00 EMOM 5 min. 3 hang squat clean WOD: 10 rounds for time 5 sumo deadlift high pull...

 
 
 
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Conditioning: Every 1:30 for 6 rounds Round 1-3-5 15 kettlebell taters *max. rep double/single unders in remaining time Round 2-4-6 60...

 
 
 

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