Thursday, December 19, 2019

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OlyNastics

WOD Review then warm up all together: 60-sec row, 10 leg swings, 10 PVC pass thru, PVC chicken, 5 TVWQB, 10 hanging shrugs, 5 PVC high hip (HH) snatch high pull, 5 HH muscle snatch, 5 HH power snatch, 20 jump rope

SOD

6 min EMOM

20-40 sec HS hold (kick-up or wall walk-up) (RX+ try w/out wall) (Mod: Hold DB’s overhead)

WOD

For time

60 Dubs (120 Singles)

30 Power snatches (95/65) (50+ 65/45)

60 Dubs

30/23 cal Row

60 Dubs

30 Toes to bar

60 Dubs

30/23 cal Row

60 Dubs

30 Power snatches

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WODs