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June 21st WOD


Skill of your choice

OR

Grip Training-

3 Laps Farmers Carry 45/25

10 Ring Dips (Box dips)

3 Laps Should Carry 45/25

10 Ring Dips

2 Laps Overhead Carry 45/25

10 Ring Dips

Wod-

"Burp-Ville" (20 Min Cap)

25 Snatch Grip Deads 95/65

25 Power Snatch

25 Front Squats

25 Power Clean

25 Thrusters

Rx+ = EMOM 5 Burpees (no plank)

RX = Every 2 Minutes 5 Burpees

*In order to get Rx or Rx+ You MUST FINISH IN CAP FOR EITHER! No changing weight 95/65 is for both


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Strength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back

30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly

Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats

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