Strength Deadlift 8-8-8 AMAP @ 70% MetCon: Win-A-WOD 2 It was sooo close! Only 1 vote separated the WOD's. This weeks WOD as voted by you is....... You'll just have to come in and find out :)
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Partner WOD: Increasing Clean & Jerk Ladder 3 reps Each @ 95/65 115/75 135/95 155/105 185/115 205/135 225/155 7:00 Cap. If Ladder is completed score time to completion or: Increasing Jerk Ladder 3 reps Each @ 65/45 75/55 95/65 105/75 115/85 135/95 155/105 If Planning Scaled for Competition MetCon: 5 rounds: 20 Cal Row 20 KB Swings (55/35) Bonus: Partner WOD For Time: 50 Synchronized Sit ups (touch hands together at top) 50 Synchronized Push Ups 50 Synchronized Squats Strength: 10:00 AMRAP Increase unbroken # of reps each round of: 1 – Strict Pull Up 2 – Kipping Chest to Bar 3 – Kipping Pull ups (2-3-4…. 3-4-5, etc) Score is completed unbroken rounds MetCon: 10:00 EMOM 30 Double Unders 3 Power Snatch (135/95) Skill Bonus: 5 attempts at Max Distance Hand Stand Walk Mobility bonus: Choose 5 different Mobility Drills and spent 2:00 on each side of your body on each |
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