WOD Wednesday 16th December
Movement prep Then 10 min EMOM Build to a heavy single thruster Then Rope Tech Partner Wod 20 AMRAP 6 rope climbs 8 thrusters
10 box jumps 30/24
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See AllWOD Movement activation Wall Walk- HSPU For Time 20 HSPU x 2 Push ups 400 meter Run 20 Kettlebell Swings 400 meter Run 20 T2B / x2 Hanging Knee 400 meter Run 20 Burpees 400 meter Run 20 Chest-t
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Movement activation Partner Wod 3 Rounds for Reps 2 min rounds Thrusters 40/30 DB Snatch 22.5/15 Box Jump-Overs Pull-Ups Cal Bike Rest Block Buy out
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DT Complex prep Then For Time From 0:00, perform: 21 Burpees 1 Round of DT 18 Burpees 1 Round of DT 15 Burpees 1 Round of DT 12 Burpees 1 Round of DT From 10:00, perform: 21 Air Squats Hops Over b
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