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WOD 07.12.17

By Ruth | In Uncategorized | on July 12, 2017

A
Bench Press 5×3 @dynamic effort
Sumo Deadlift 3×5

Chipper
Row 70 Calories
60 Push Ups
50 GHD Sit Ups
40 Wall Ball Shots
30 Toes to Bar
20 Deficit Strict HSPU
1 Hand Over Hand Sled Pull
B
Press 3×3 @75-85%

40 DB Snatches (50/35)
40 Jumping Back Squats (45/33)
40 Toes to Bar
Bike 40 Calories
C
Press 3×5-7

Partner WOD:
AMRAP 10
15 Toes to Rings
50′ Bear Crawl (option to balance 10# plate on back)

10 Hang Power Cleans
50′ Walking Lunges

Athlete completes T2R/Bear Crawl while partner completes HPC/WL, and then switch. Count total full rounds (both partners do all 4 movements = 2 rounds for the team)

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