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Christmas in July WOD!!


July 25th....Christmas in July!!!

To be completed like the song..... First you do a HSPU. Then 2 Front Squats and n 1 HSPU. Then 3 Thrusters, 2 Front Squats, 1 HSPU....etc

1. HSPU

2. Front Squats (115/75) (95/65)

3. Thrusters

4. Toes 2 Bar

5. Hang Power Snatch

6. Deadlifts

7. Push ups

8. KBS

9. Goblet Squats

10. Burpees

11. Sit Ups

12. Push Press


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Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)