Wednesday Nov 20th WOD
25 Min AMRAP
50 Planking burpees 50 Slam Balls 10 clean & jerks (155/105) (135/85)
40 Toes to Bar 40 Slam Balls 10 clean & jerks
30 KBS (70/55) (55/35) 30 Slam Balls 10 clean & jerks
20 Push Ups 20 Slam Balls 10 clean & jerks
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See AllStrength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
190
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
260
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
430
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