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Monday 07172023

  


Warmup


Core - Tabata

Hollow rocks

Medball deadbugs



WOD

RX

For time:

400/500-m row

30 hang power cleans (145/205 lb)

400/500-m row

SCORE: 

TOTAL TIME


INTERMEDIATE

For time:

400/500-m row

30 hang power cleans (95/135 lb)

400/500-m row

SCORE: 

TOTAL TIME


BEGINNER

For time:

200/250-m row

30 hang power cleans 75/55

200/250-m row


1 min break to gather weight

Strength

On a 6:00 clock:

Build to a heavy hang power clean

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