Strength- 10 Mins to work to a heavy complex * Tap and Go, no drop Set * 1 Clean deadlift 1 Hang Power Clean 1 Power Clean Wod- "Don't Puke" Time Cap 23 Minutes! 400 m run 21 Thrusters (65lbs-45lbs) 21 Medicine Ball Clean (20-14) 21 Sumo Deadlift High - Pull (65-45lbs) 21 Wall Ball (20-14) 21 Burpee 200m run 15 Thrusters 15 Medicine Ball Clean 15 Sumo Deadlift High - Pull 15 Wall Ball 15 Burpee 100 m run 9 Thrusters 9 Medicine Ball Clean 9 Sumo Deadlift High - Pull 9 Wall Ball 9 Burpee Rx=65/45 and 20/14 med ball Rx+= Finishing under the time Cap Rx Do not add weight for rx plus!!!! It's is finishing under time cap!
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See All12/10 of GAINZMASS: 1min max burpees to plate Strength: Front Squat 4x8 @70% Conditioning: 6 Rounds 10 Deadlifts (225/155)(205/135) 6...
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12/9: Max Bar hang 12/10: 1 min max burpees to plate 12/11: 1 Min max KBS (55/35) 12/12: Max wall sit 12/13: 1 min Max Goblet Squat Hold...
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Strength: Shoulder Press 4x8 @75-80% Conditioning: 10 Min EMOM 4 Push Up + Pull Across (40/25)(35/25) 4 Barbell Power Clean & Jerk...
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