Sunday 191201

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5 Rounds of
With a 4:00 clock complete
50 Double unders
15 Dumbbell deadlifts
12 Dumbbell hang power cleans
9 Dumbbell front squats
50 Double unders
Rest remainder of the time

*Pick your own weight on dumbbells and try to increase weight each round.
*Score is slowest round

*Reminder that we start our Smolov Jr Back Squat cycle and muscle up cycle tomorrow.  

━ Past WODs

Wednesday 240320

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Wednesday 240103

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Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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