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WOD: Week of 12/6

MONDAY

Back Squats

Build to heavy 3


For Time:

20 Back Squats (225/155#)

40 Toes-to-Bars

60/40 Calorie Row


TUESDAY

For Load:

Strict Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5


WEDNESDAY

Snatch Deadlift

Build to heavy 3


Double Isabel

For Time:

60 Snatches (135/95#)


THURSDAY

Skill

Strict Pull-ups

4 sets x Max reps

Rest 1:00 between sets


Long Jackie

For Time: 1000/800m Row 50 Thrusters (45/35#) 30 Pull-ups 750/600m Row 25 Thrusters 15 Pull-ups 500/400m Row 15 Thrusters 9 Pull-ups

FRIDAY

3 Position Power Clean

Build to heavy 3


Extended Elizabeth

For Time:

21-18-15-12-9-6-3

Power Cleans (135/95#)

Ring Dips


SATURDAY

Pre-workout

On a 3:00 Clock:

1:00 Max Burpees to Target

Then,

2:00 Max Single-Leg Squats



Every 5:00 x 5 Rounds:

200m Run

10 Candlesticks

10 American Kettlebell Swings

10 Burpees

200m Run


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