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10 Rounds for Time:
- 5 Push Ups - 10 Sit Ups - 15 Air Squats 5 Rounds for Time: - 5 Front Squats (135/95) - 10 Wipers
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2 x 2 x 2 x 2 = Power Cleans
Then, 3 Rounds for Time: - 15 Hang Cleans (115/75) - 15 OTB Burpees - 400m Run 30/25 Calorie Row
100' Walking Lunges w/ DB (50/35) 25/20 Calorie Row 100' Walking Lunges w/ DB 20/15 Calorie Row 21 - 18 - 15 - 12 - 9 - 6 - 3
- Deadlifts (205/135) - KB Swings (53/35) - Goblet Squats - GHD Sit Ups 6 Rounds for Time:
- 30 Double Unders - 25 Sit Ups - 20 Weighted Lunges (35/25) (total) - Sled Push down and back 10 - 1
- Back Squats (95/65) 1 - 10 - Weighted Box Step Ups (24/20) *150m Run after each round* 2 rep max = Thrusters
Then, "FRAN" 21 - 15 - 9 - Thrusters (95/65) - Pull Ups 30 Wallballs (20/14)
30 Snatches (115/75) 30 Russian Twists (20/14) 30 Deadlifts (115/75) 30 HSPU 30 OHS (115/75) 30 Burpees |
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December 2019
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