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Sunday Dec. 11, 2022

WOD

Tabata push ups

4 mins of Power Snatch Complex - (55/75)

(Shrug, Hang Power Snatch, Power Snatch)

1 min Rest (add lbs)

Tabata Back Squat (65/95)

4 mins Burpee Box Jumps

Tabata Push ups


Abvent

2 mins Flutter Kicks

2 mins L-Hang



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WOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose

ABVENT 1 min Bicycles 2 mins Alt. Knees to Elbows 1 min. Vertical scissors I'll 2 mins. Dying Bugs 1 min Hollow Rock WOD By 2 mins Stations Push Press (75/115) KB Swings Pudh ups Back Squats Then, 1

ABVENT 2 mins Plank tabata BICYCLES 2 mins Jack Knives Skill 1-arm DB Snatch 4x6@70-75% WOD 15 min AMRAP 8 GI Janes 16 Double Unders or Lateral Bar Hops 2 Power Cleans (95/135) **After Each Round add

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