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Wednesday, August 8, 2018

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(Competition / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 20 sec wall squats, 30 sec PVC pass thru, 5 reps of TVWQ, 5 BB OHP, 5 BB push press OR jerk, 10 hanging shrugs, 5 step-ups/leg

WOD 

For Time
Buy-in: 50 Burpees (reps 1-20 over BB laterally, 21-40 to a 45# plate, and regular burpees for 41-50)

Then 5 Rounds of:
10 WB’s (20/14) (11/10) (50+ 14/10 & 10/9)
10 Split jerks (95/65) (50+ 65/45)
10 Pull-ups (50+ 5 pull-ups or 10 with bands)
10 Box step-ups (total) (24/20) (50+ 20/16)
10 V-ups

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