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22
Jan

160123 Saturday WOD

keep_going

 

Warm up: 2 RDs.
Bear Crawl-Wall to Door
Walking Lunges- Door to Wall
3xWWUs
20xKBs (R) 53/35
Mobility: Couch stretch: 45secs hips forward, 45secs vertical torso.

Strength: Deadlift-EMOM x 7 min: follow the rep scheme to a heavy single. 3,3,3,2,2,1,1.

Cleans-10 mins to complete 25 cleans (anyway) @80%.

MetCon: 90secs on/60secs off
9 rounds
Rd 1: 20 C2B Pull Ups or 30 Pull Ups or 40 Ring Rows. Max WB 20/14 in remaining time.
Rd 2: 20 Strict HSPU or 30 Kipping HSPU or 40 off box HSPU. Max T2B in remaining time.
Rd 3: 20 DUs or 60 singles. Max Burpees to target in remaining time.

repeat rounds 1,2,3 as rounds 4,5,6 and 7,8,9.

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