• joao

Wod 24/09/21

TIME CAP 12'

For Time:

100m Run

100 Lateral Hops Over Barbell

100m Run

30 Hang Power Cleans (135/95#)

100m Run

3:00 Plank Hold

100m Run

30 Front Rack Lunges (135/95#)

100m Run

100m KB Farmer Carry (70/53#)

100m Run

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WOD CHIPPER CAP 20' 60 CAL ROW/BIKE 50 WALL BALL #20/14 40 DB LUNGE #50/35 30 HSPU/10 WALL WALK 20 POWER CLEANS #135/95 10 ROPE CLIMB

WOD "MET"EMOM 25' M1: MAX DB SNATCH M2: MAX CAL ROW M3: MAX KBS M4: MAX SHUTTLE RUN M5: REST

WOD AMRAP 12' 10 THRUSTERS #95/65 10 T2B 30 DU/SU