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WOD for 123017

29
Dec

WOD for 123017

Segment 1 (warmup):
With a pair of DBs, 2 sets of:
10 Upright Rows
10 Strict Press
10 RDL
10 Alt. Front Rack Reverse Lunges

-Set up for Bench Press
-Spend 5 minutes talking about form

With your partner complete 2 rounds, splitting reps in half:
10 Bench Press (bar only)
12 Lunges
10 pushups

Segment 2:
25 Minute AMRAP:
As a team of 2-3
1 Athlete works at a time, others rest
50 Bench Press (155/105)
100 Foot Double KB Front Rack Lunge (52/35)
50 Kipping HSPU (or DB Push Press)
100 Foot Double KB Front Rack Lunge (52/35)
50 Lateral Jumps over Bench (or Paralletes as needed)
100 Foot Handstand Walk (or Double KB Overhead Carry)

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