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Wednesday Feb 12th WOD

Conditioning: Partner WOD

3 rounds:

12 Hang Power Cleans (135/95) (125\85)


60 Dubs or 30 cals on your choice of cardio machine


12 Hang Power Cleans Cleans


60 Alt DB Snatches (50/35)


12 Hang Power Cleans


60 Push Ups

Once 3 rounds are complete..

You and your partner will Immediately go into..

60 Partner Wall Ball sit ups thrown over box (24/20)


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Buy-in: 400m Then, 100 alternating DB snatches 50/35 lbs 100 Alt DB lunges 100 Weight Sit ups (45/25) 100 Push Press (95/65) 100 KBS (55/35) 100 Ring Row Cash- out: 400m

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)