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Day

December 27, 2018

WOD for 122818

December 27, 20180
Skill: Deficit Deadlifts  Strength:  Every (4)-mins for (4) rounds… All (3) stations within the (4)-mins 15 HEAVY Unbroken Russian Kettlebell Swings  10 Close Grip Bench Press (Light-ish Weight)  5 (Moderate-Heavy) Deficit Deadlifts with TEMPO  (Stand on 45lb. Plate: Regular Up, 3-seconds Down)  Metcon: Against (12)-mins…(8) Rounds for Time: 8 Pull-ups  8 Single Arm DB Push-Press (Switch...
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WOD for 122718

December 27, 20180
Mobility: Mobilize for Front Squats  Strength: Front Squat 2 x 1 – 2 (100%)  1 Set of Max Effort (100%)  Metcon: 10 min AMRAP  100m Run  6 HSPU  3 Power Cleans  Each new Round: Add 10/5lbs L1: SHSPU, Add 20/10lbs, Start at 135/95 L2: 3 SHSPU (*Scale with Ab-mat, but keep Strict), Add 10/5lbs, Start...
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