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SATURYAY April 29th

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8am Boot Camp

830am EWOD

930am Community WOD

EWOD

FOR TIME :           

400m run

500m Row 

25 Back Squats

25 Shoulder to overhead  

400m run 

500m row

25 Hang cleans

25 front squats 

400m run

500m row

25 Hang  snatch

25 OH squats 

400m run

500m row 

*45/35 Olympic bar 

Community WOD

Teams of 2  split reps evenly one athlete working at a time. In 45mins complete as many rounds as possible. 

Buy in :  400 meter shared KB farmer carry.  ( Use  the weight from the WOD) switch as needed. 

  1. 200 meter row

  2. 20 BB Power Clean and jerks (135/95)(105/75)

  3. 400 meter row

  4. 40 Alternating single arm KB swings   (53/35)

  5. 600 meter row

  6. 60 alternating Power DB Snatch’s  (50/35)  (35/25)

  7. 800 meter row

  8. 80 Box step overs   (24/20)

  9. 1000 meter row

  10. 100 BB Floor presses   (95/75) (75/65)

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