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WOD19012020

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Warm up:

A. 2 Rounds

200M

30s Wall Sit

B. 2 Rounds

5 to 10 Ring Row

10 KB swing

C. 2 Rounds

5 High Vertical Jump 30 plate jumps in and out as fast as possible

Skill:

A. EMOM 10-Minutes Odd: 1-2 Legless Rope Climb Even: 5 Dual KB clean @ AHAP


Scale the reps as needed.


Conditioning:

Team of Two , You go I go

50 rounds

5 Wallballs 30/20 lbs 4 TTB 3 burpee BJO @ 24/20


Note:

One partner performs one round while the other partner rows

Time cap : 35-minutes


Extra Work :

GHD sit up

4 sets , 15 to 20 reps


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