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Friday WOD 12.9.16

Level 1 – For Time
Run 400 Meters
50 Wall Ball Shots 20/14# (VIDEO)
Run 400 Meters
50 Kettlebell Swings 53/35# (VIDEO)
Run 400 Meters
50 Toes To Bar (VIDEO)
Run 400 Meters
50 DB Push Presses 30/20#
Run 400 Meters
50 Front Rack Reverse Alternating Lunges 95/65#
 
Level 2 – For Time
Run 400 Meters
50 Wall Ball Shots 30/20#
Run 400 Meters
50 Kettlebell Swings 70/53#
Run 400 Meters
50 Toes To Bar
Run 400 Meters
50 DB Push Presses 45/30#
Run 400 Meters
50 Front Rack Reverse Alternating Lunges 135/95#
 
Optional Work
Establish a 1RM Power Clean + Push Jerk
Then Every 20 Seconds For As Long As Possible
1 Clean and Jerk @85% Above Load
(As Soon as you Don’t go on time, or miss – set is done)

December 8, 2016 | WOD | 0

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