WOD Blog

Mon, Dec 9

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Some BS and FRAN on Dec 17, 2018 (357 days ago)
Back Squat -Clean It and Kip ItMonday Mayhem

Back Squat -Clean It and Kip It

SWOD: Back Squats  
3 Sets - 6 reps @80-85% of 1RM

Power Cleans (95/135)
Toes To Bar  

10 Sprints on Rower 250/350m or  
Bike 10/15 cals  
Rest 1 Min Between Sprints.

A/E: Start at 15, pick load, abmat sit ups
B: Start at 15, pick load, HKR
C: Full reps, Pick Load, Kipping Practice work getting toes as close to bar as possible, looking for good tight kipping motion with multiple sets
D: As Written
Rx+: Replace T2B with 4 MUs each set. Ring or Bar

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