WOD Friday 11-22-19

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3 rounds for time of: 20 Burpee Pull-ups Weighted Run, 45/35 lbs, 400 m Scaled Version: 20 burpee jumping pull up Weighted run, 400m Optional Accessory Midline: Hold Hip Extension at Parallel 3 x :45 sec Hold GHD Sit Up at Parallel 3 x :30 sec Notes: Superset Movements and Rest :90 sec between sets.

WOD Friday 11-15-19

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Lifitng: Find a Heavy Clean Complex of: 1 hang power clean + 1 power clean WOD: “Power Bar” Complete as many rounds as possible in 12 mins of: 9 Hang Power Cleans, 135/95 lbs 12 Push-ups 15 Deadlifts, 135/95 lbs GENERAL The clean is the focus of this two part workout The hang power clean […]