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WOD26012020


WARM UP:

400M Run

5 Ring Row

10 Goblet squats

20sec Dead Hang


Weightlifting:

A. Squat Clean and jerk @ 55%

EVERY 20-seconds x 30 Rounds


Conditioning :

For Time (RX)

50 Thruster 45/35lb

50 Pull up

50 Thruster 45/35lb


OR


10 Rounds (INTERMEDIATE)

10 Thruster

5 pull up / 5 Ring row

Time Cap : 10-minutes


Accessories :

3 Rounds

12/Side One Arm DB Row

30 Hollow Rack




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