You hAve the option of doing the SWOD or the WOD
SWOD-
squat Clean (10-9-8-7-6-5-4-3-2-1)
Does not have to be touch and go but if u drop the bar pick it right back up WOD- for time 1 mile run 20 air squats 30 push ups 40 ghd sit-ups 1 mile run
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See AllWOD: Metcon (Time) HAPPY NEW YEAR 21 RDS 5 KB SWINGS 5 PULL UPS 5 BURPEES 5 WALL BALLS CHOOSE A WEIGHT SO TO BE ABLE TO DO ALL THE MOVEMENTS UNBROKEN
HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo