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Wednesday 11222023


Core work

-Weighted glute bridge


Strength - every 1:30 8 rounds increasing

Push jerk + split jerk

WOD 20 min

2 MIN on 2 Min rest


20 db snatches 50/35

Remainder time

Shuttle burpees 25ft =1

(Shuttle then burpee)

Score - shuttle burpees

Must complete the full shuttle burpee to count.

Level 2

20 db snatches 25/35

Remainder time

Shuttle burpees

Level 3

20 db snatches 25/15

Remainder time

Shuttle runs NO burppee

Extra -30 banded ctb pull-ups

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