WOD Wednesday 30th, September

Updated: Oct 1, 2020


WOD Movement activation Rope Climb tech 3 x 10 min Caped Wods For Time 50 Alternating Dumbbell Snatches 100m Single Arm Overhead Dumbbell Walking Lunges 40 Dumbbell Overhead Squats alternate every 10 reps) 400m run 1 rope climb Rest 3 mins 60m Single Arm Overhead Dumbbell Walking Lunges 30 Dumbbell Hang Clean-and-Jerks alternate every 5 reps) 40m Single Arm Overhead Dumbbell Walking Lunges 400m 2 rope climbs Rest 3 mins 200m run 20 Alternating Dumbbell Squat Cleans 20m Single Arm Overhead Dumbbell Walking Lunges


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3 Rounds for Time: 10 Dumbbell Snatches, Left 22.5/15 10 Dumbbell Overhead Lunges, Left 22.5/15 10 Dumbbell Snatches, Right 22.5/15 10 Dumbbell Overhead Lunges, Right 22.5/15 10 Dumbbell Power Cleans,

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