• joao

Wod 17/12/21

"LAURA"

RX

AMRAP 21:

30/21 Calorie Row

20 Burpees Over the rower

10 Power Cleans (155/105#)

– Alternate work and rest with a partner.


INTERMEDIATE

AMRAP 21:

30/21 Calorie Row

20 Burpees Over the rower

10 Power Cleans (125/85#)

– Alternate work and rest with a partner.


BEGINNER

AMRAP 21:

30/21 Calorie Row

20 Burpees

10 Power Cleans (65/45#)

– Alternate work and rest with a partner.

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PARTNER THROWDOWN FRIDAY!! every 3 minutes for 4 sets: 12/10 Calorie Bike/row/ski 15m for Rx/7,5m for scale Handstand Walk or 15m bear crawl Max Rope Climbs/3x body lying to standing *rest 1' bts