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WOD for 122418

23
Dec

WOD for 122418

Teams of 4:

 For Time (20 Mn Cap)

Workout 1: Athlete A & B (For Time) 

3 Rounds:

10 Front Squats (155/105)

20 Toes to Bar

-Immediately into/Switch-

Workout 2: Athlete C & D  (For Time) 

3 Rounds:

15 Front Squats (135/95)

15 HSPU 

*How to score: Time of completion + Meters Rowed

L1: 185/135, 155/105, T2B, Deficit HSPU (4″/2″) 

L2: 155/105, 135/95, T2B, HSPU 

L3: 105/75, 95/65, K2E, HR Push-ups 

L4: DB Squats (Open Style), Ab-mat Sit-ups, Scaled Push-ups/Reg.

(4-min Rest) 

Teams of 4: Every (3)-mins for (4) Rounds 

150 Double Unders 

15 Devil Presses 

Remaining Time: Burpees over DB 

L1: 200 DUs, 50/35

L2: 150 Double Unders, 50/35

L3: 120 Double Unders (1/2 Att. (+) 1/2 Singles), 35/20 

L4: 200 Singles, 20/15, Reg. Burpees 

How to score: Number of burpees completed

 (4-min Rest) 

Teams of 4: Against (20)-mins For Time–RELAY!! 

100 Box Jump Overs 

100 Deadlifts 

100 S2OH

75 Box Jump Overs 

75 Deadlifts 

75 S2OH 

50 Box Jump Overs 

50 Deadlifts 

50 S2OH

Score: Time of completion or reps completed

L1: 135/95, 24″/20″ 

L2: 115/85, 24″/20″ 

L3: 95/65, 24″/20″ (Step-Overs)

L4: DB S2OH, DB DL, 20″/17″ (Step-Overs) 

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