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HAPPY Friday WOD

WARM – UP:

200 mimages (6)

30 Squats

200 m

1:00 Plank

200 m

60 SU

WOD:

0:00 – 11:59 3RFT

10 DL (135/95)

10 S20 (135/95)

30 DU


12:00 – 23:59 3RFT

10 Hang Clean (134/95)

10 Box Jump (24/20)

30 DU

24:00 – ??? 3RFT

10 HSPU

10 Front Squats (135/95)

30 DU

Tuesday WOD

WOD:

Snatch 5 x 1

3 rounds:

1 min each station: 1 min rest between rounds

Hang power clean (95/65)

Push press (95/65)

HSPU

Back squat (95/65)

SATURDAY WOD

EMOM TEAM WOD :crossfit_no_more

Group of 3 …

Thrusters

Superman holds

Butterfly Sit Ups

Final score is total reps combined …. 30 min …

MONDAY WOD

WOD:

400 m Run

Grace  95/65

400 m Run

Isabel 95/65

400 m Run

Fran 95/65

400 m Run

NOTE : One partner works at a time but the partners run together ..

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