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Wednesday 06222022

WARMUP


strength

strict press every 1:30

1x10@65

1x8 @70

1x6@ 74


power snatch

every 2:00

1x4 @55

1x3@60

1x2@ 67

1x1@ 70%


WOD

4 Rounds For Time:

20/15 Cal Fan Bike

15 Handstand Push Up/ db push press

10 Strict Ring Dip/ band / parallettes


Rest 3:00


1 Rounds For Time:

25/20 Cal Fan Bike

20 Handstand Push Up

20 Strict Ring Dips

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*The goal of the final round of this workout is to hold a faster pace/cadence than you did in the 4 round section.

successories

x3

15 db front raises

15 plate punch bench

30 russian twists

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