WOD
A.1
4 Rounds
8 Bench Press
12 Dips
A.2
200m DB Farmers Carry
4 Rounds
60 Double Under/120 Singles
Run 400m
15 T2B
200m DB Farmer Carry
RX: #50/#35
(25:00 Cap)
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WOD
A.1
4 Rounds
8 Deadlifts
:30 Superman Hold
A.2
25 Hang Power Clean
50 Front Squats
25 Hang Power Cleans
RS:#115/#75
A.3
50 Evil Wheels
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WOD
A.1
4 Rounds
8 Press
20 Banded Shrugs
A.2
On the 3:00 x 6
12 Pull Ups
Run 200m
12 DB Snatch #50/#35
A.3
3 Rounds
10 Lu Raise
10 Reverse Fly
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WOD
A.1
4 Rounds
8 Back Squats
20 DB Calf Raise
A.2
3 Rounds
Run 400m
30 Box Jumps
30 Wall Balls
(18:00 Cap)
A.3
3 Rounds
20 Ipsilateral Deadbugs
10(e) Side Pillar w/ Dip
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Hotshots 19
6 Rounds
30 Air Squats
19 Power Cleans #135/#95
7 Strict Pull Ups
Run 400m
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