Friday Dec 2nd WOD
Happy 30th Birthday to 6am Becky!
Strength:10min EMOM
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Hang Squat Snatch
2 OHS
Conditioning:12 min Amrap
12 Box Jumps
2 HSPU
9 Hang Power Snatches (115/75)(95/65)
2 HSPU
30 Wall Balls
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See AllHAPPY BIRTHDAY TRISH AND KATHY!! ENJOY YOUR DAY! STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X6 @ 70% 1X6 @ 75% 1X6 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 CONDITIONING: FOR TIME 10 Power Cleans (11
190
Conditioning: Partner WOD: 10 rounds (5 each, partner switch after full round): 10 HSPU/ kneel and Press 10 toes to bars/Knee to chest — Then 8 rounds (4 each, partner switch after full round): 200m r
480
Strength: 12min EMOM Even: 4 Front Squats Odd: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 70% of that # Conditioning: For Time: 60 Alternating Dumbbell Lunges (50/35)(45/25) 30
430
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