WOD: Metcon (Time)
4 rounds for time 20 min cap400m run 10 ghd extensions 8 hang power snatch 95/65 6 HSPU Rx+135/95
SWOD AFTER THE WOD (1 rep max) 10 min to find 1 rep max clean and jerk after the wod It can be a squat clean or a power clean
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See AllWOD: Metcon (Time) 3RDS 400 Meter Run 12 Power Snatch 20/16 Calorie Row 10 Dumbbell Shoulder-to-Overhead (one dumbbell) GPP: 75/55 and 25/15 DB FITNESS: 95/65 and 35/25 DB RX: 115/75 and 50/35 DB
SWOD: Overhead Squat 7 SETS OF 2 REPS BUILDING ACROSS THE BOARD WOD: Metcon (Time) PARTNER WORKOUT16 TOTAL RDS "YOU GO, I GO STYLE" 5 POWER CLEANS 5 BENCH PRESS GPP: 75/55 FITNESS: 95/65 RX: 13
WOD: Metcon 5 ROUNDS EACH FOR TIME 30 JUMPING LUNGES 20 SITUPS 10 BURPEES 1 FENCE RUN REST 90 SECONDS RECORD YOUR LOWEST ROUND