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Friday April 22nd WOD

Strength: Deadlift

Warm up 1x3 @ 55% % 1x3 @ 65 %

1x3 @ 75%

1x3 @ 85%

1x3 @ 90%

1x3 @ 80%

1x3 @ 70%

Super Set with Pistols or Single leg squats to box

5x2 per leg


Conditioning:

15min Amrap

2 Dumbbell Power Cleans (50/35)(45/25)

2 Double Dumbbell Thrusters

2 Pull ups

30 Double Unders

4 Dumbbell Power Cleans

4 Dumbbell Thrusters

4 Pull ups

30 Double Unders or DB hops

6 Dumbbell Power Cleans

6 Dumbbell Thrusters

6 Pull ups

30 Double Unders

...

Continue to Add (2) Reps to Dumbbell Movements and Pull ups Per Round

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Saturday Feb 24th WOD

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