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Wednesday 10172023

Core -Tabata hollow holds


STRENGTH

7 sets for load:

3 hang power snatches


WOD

RX

For time:

21 DB thrusters (35/50 lb)

400-m run

18 DB thrusters

400-m run

15 DB thrusters

400-m run– Use two DBs.

SCORE: 

TOTAL TIME


LEVEL2

For time:

21 DB thrusters (25/35 lb)

400-m run

18 DB thrusters

400-m run

15 DB thrusters

400-m run– Use two DBs.

SCORE: 

TOTAL TIME


Level 3

For time:

15 DB thrusters (10/15 lb)

400-m run

12 DB thrusters

400-m run

9 DB thrusters

400-m run– Use two DBs.


SCALE THE RUNS TO BIKE OR ROW !


ABOUT THE WORKOUT

INTENDED STIMULUS

  • “Fast and Heavy.” The first workout programmed on main site on 010210.

  • Thrusters in 1-3 sets with the round of 21 done in 2:30 or less.

  • The first run is complete in under 2:30 for 5:00 max time on the first round.

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