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Friyahhh 01182024

STRENGTH

For load:

Start @60% increase

EMOM 12

Min 1 1 Deadlift

Min 2 2Rope climbs


WOD

RX

AMRAP 12:

50 thrusters (65/95 lb)

50 toes-to-bars

50 box jumps (20/24 in)

50 ring dips

 

Level 2

AMRAP 12:

50 thrusters (55/75 lb)

50 knees-to-armpits50 box jumps (20/24 in)

25 ring dips/ paralletes / box

Level 3

AMRAP 12:

50 thrusters (35/45 lb)

25 hanging knee raises

50 box jumps or step-ups (12/20 in)

25 foot-assisted ring dips: box parallettes


‼️‼️Clean Ladder Event ‼️‼️

     Starts tonight at 5:30 pm.

Can’t wait to see all the amazing lifts !!!

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