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WOD for 122218

21
Dec

WOD for 122218

Against 8 Mins…

30-20-10

Cal Row/Bike   

Shoulder to Overhead

L1: 155/105, 30/20

L2: 135/95, 20/14Wall balls

L3: 95/65, 14/10

L4: DB S2OH, 10/6

*rest 3*           

3 rounds For Time..(10 Min Cap)

25 HSPU          

50 Single arm DB Cleans         

100 DUs          

L1: Deficit HSPU, 70/50. 200 DUs       

L2: HSPU, 50/35, 100 DUs      

L3: Scaled HSPU (mats or pike p-up), 35/20, 75 DUs or 200 Singles  

L4: Push ups, 25/15, 100 Singles

*rest 3*           

6 rounds for time (athletes trade rounds)

-Buy in 800m run (together)-

-Then-  

6 Pullups         

9 Front squats             

L1: 1000m run, 9 CTB, 155/105          

L2: 800m run, 6 CTB or 9 pull-ups, 135/95     

L3: 600m run, 6 pull-ups or 9 assisted, 95/65

L4: 400m run, 6 assisted pull-ups or 9 ring rows, DB squats 

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