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Wednesday 01272021


Warmup


Barbell Cycling

For Time:

15 Thrusters (50%)

10 Thrusters (57%)

5 Thrusters (65%)


WOD


"4th Down"

AMRAP 4:

24/18 Calorie Row

24 Single Dumbbell Alternating Power Snatches

24 Thrusters


Rest 4 Minutes


AMRAP 4:

18/14 Calorie Row

18 Single Dumbbell Alternating Power Snatches

18 Thrusters


Rest 4 Minutes


AMRAP 4:

12/9 Calorie Row

12 Single Dumbbell Alternating Power Snatches

12 Thrusters


Dumbbell - 50 / 35 lb

Barbell - 75 / 55 lb



Extra

Midline Positioning

Accumulate The Following Totals:

2:00 L-Sit (Choice Of Parallettes Or Rings)

3:00 Hip Extension Hold

4:00 Bottom Of Air Squat

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