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WOD for 020318

2
Feb

WOD for 020318

In teams of two:

12-minute AMRAP
15/10 calorie Row
16 Single Arm Dumbbell OHS
4 Sandbag Over The Shoulder
*Trading Minutes

L1: 15/12 cal row, 50/35, 150/100
L2: 15/12 cal row 35/20, 120/80
L3: 12/9 cal Row, 20/15, 70/50
L4: 12/9 cal Row, Goblet Squats, 25/20

Rest 3 minutes

Within 16-minutes…
4 Rounds each Person (Conga-line, “Follow the leader”)
30 Air-squats
10 DB Shoulder to Overhead
2 Rope Climbs

L1: 2 Rope Climbs, 50/35
L2: 2 Rope Climbs or 12 CTB Pul-ups, 35/20
L3: 4scaled Rope Climbs or 12 Pull-ups, 20/15
L4: 4 scaled Rope Climbs or 12 Ring Rows, 15/12

Rest 3 minutes

6-minute AMRAP (Trading Movements)

15 Wall Balls
10 Burpee over Box Jumps
5 Deadlift

L1: 20/14, BOB, 225/155
L2: 20/14, BOB, 185/135
L3: 14/12, BOB, 135/95
L4: 12/10, Reg. Burpees, KB DL

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