WOD
A.1 Barbell Step Ups – 12, 12, 12, 12
A.2
On the 0:00
21 Power Cleans #95/#65
40/30 Calorie Row
21 Power Cleans
On the 8:00
15 Power Cleans #115/#85
40/30 Calorie Row
15 Power Cleans
On the 16:00
9 Power Cleans #135/#95
40/30 Calorie Row
9 Power Cleans
A.3
50 Evil Wheels
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WOD
A.1 Deadlift – 5, 5, 5, 5, 5
A.2
5 Rounds
30 KB Swings
25 AbMat Sit Ups
20 Calorie Row
15 Box Jumps
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WOD
A.1 Press – 5, 5, 5, 5, 5
A.2
4 Rounds
12 Single Arm DB Push Press
15 Ring Dips
12(e) Single Arm DB Bulgarian Split Squat
Row 500M
A.3
3 Rounds
10 Banded Contralateral Deadbugs
20 Russian Twists
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WOD
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
3 Rounds
25 Push Ups
50 Air Squats
60 Double Unders/120 Singles
50 Air Squats
25 Push Ups
Rest 2:00
(24 Minute Cap)
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Partner WOD
In Teams of 2:
40-30-20
Squat Cleans #135/#95
Bar Facing Burpees
5 Rounds
80 AbMat Sit Ups
30 Hang Power Snatch #95/#65
4 Rounds
Row 1,000M
Run 800M
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