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Tuesday 011182022

Warmup

A) 2 Rounds:

50 Jump Ropes 25 Mountain Climbers

Then, 3 Rounds:

12 Air Squats 9 Push-Ups 12 Sit-Ups

Tabata

1-Weighted glute bridges

2-Single leg vups

5 min stretch and roll out !

Strength

10 min

Work to a heavy 3 rep max hang clean. Squat or power.

-Or -

Emom 8 min

6 hang squat cleans with lighter weight or dbells.

WOD

FOR TIME:

48 Box Jump Overs (24, 20in) 24 Double DB FRONT RACK Box Step-Overs (50/35’s ) 8/6 Rope Climbs /40 kb swings 53/35 24 Burpee Box Jump Overs (24, 20in) 48 Db Deadlifts (50/35)


2 dbells if you have them !!


MODIFICATIONS

BJ OVER -jump Squats

BOX STEP OVERS-walking lunges ( weighted if you can )

ROPE CLIMBS /kb or db swings

BURPEE BJ OVER -line facing burpees (db facing burpee )

DB DEADLIFTS - good mornings ( band )


I will be going live at noon to go over the Wod and if you have any questions !! 😊



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