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Wednesday 04272022

Warmup


STRENGTH


Oh squats

Every 90 sec x12 min

2x5 @60

2x5@65

1x4@73

2x3@79

1x5@60

EMOM 9

Squat snatch

3x

  1. 3@67

  2. 2@70

  3. 1@75

WOD 20 min cap

HWPO

For Time:

100 Double Unders

80 Cal Row/56 ass

60 GHD. / abmat

40 Burpee

20 Dumbbell Thruster 50/35


Rest 1/2 of work time


50 double unders

40 cal row /28 ass

30 ghd / abmat

20 burpees

10 db thrusters

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