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Wednesday 12142022

WARMUP


A.Every minute, for 5 minutes (5 sets):

4 Hover Deadlifts @ 45-60%

*lower to 1" off floor


B.Split Jerk (Pause in Dip) 6 sets of 1 rep  @ 70-75%

Rest 1 minute between sets

*1 sec pause in dip


WOD

Every minute for 5 minutes (2 rounds ):

Minute 1

Max Front Squats for 20 seconds @ 185/145  165/125

Minute 2

Max Toes to Bars /KR for 20 seconds

Minute 3

Row for 20 seconds for max calories

Minute 4

Max Double-Unders for 20 seconds

Minute 5

Max Wall Walks for 20 seconds

-rest 2:30 between sets-



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