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Dirty Wednesday

2
Jul

Dirty Wednesday

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SKILL

 

3 rounds of:

 

Pistols or Single Leg Split Squats  x 8 reps each

L-Sit Holds or Ring Support Holds x :30 sec

Pull Ups x 5 reps @ 41A1

 

(10 min cap)

 

WOD

 

Front Squats

 

Every :90 x 5 sets (7:30 min)

5@40%

3@50%

1@60%

1@70%

1@75%

Every 2 min for 4 sets (8 min)

1@ 80%

1@85%

1@90%

1@95%

 

WOD

 

3 Rounds for time

 

5 Power Cleans (295/225)

10 Pull Ups

20 Wall ball

rest 2 min

 

(20 min cap)