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Christmas Eve WOD! “12 Bars of Christmas”

Conditioning:

  1. Deadlift (115/75)(95/65 lb)

  2. Hang Power Cleans

  3. Front Squats

  4. Shoulder Press

  5. Back Squats

  6. Push Presses

  7. Thrusters

  8. Squat Cleans

  9. Push Jerks

  10. Hang Power Snatches

  11. Clean & Jerks

  12. Sumo Deadlift High Pulls

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For Time: Paether Wod. Split reps evenly 400m Run together 50 Shoulder Presses/HSPU/Kneel & Press 50 Push Presses. ( 115/75)(95/65) 50 Push Jerks 400m Run together 50 Back Squats 50 Front Squats 50 Pu

Friday May 17th WOD

STRENGTH: FIND A HEAVY SQUAT CLEAN CONDITIONING: 18 MIN AMRAP: 8 SQUAT CLEANS (115/75)(95/65) 200 M RUN 10 KETTTLE BELL SWINGS (70/55)(55/35)

Thursday May 16th WOD

Strength: Bench Press 5x5 (Increase weight each working set) Super Set: Bicep Curls: 3x12 Tricep Ext 3x12 Conditioning: 2 sets: Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minu

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