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WOD BLOG

WOD- Tuesday, Dec 5

By Alexis "Young Hollywood" | In WOD | on December 4, 2017

This Saturday- 90 min Rowing Clinic! Come and learn how to start perfecting your technique to be able to more efficiently. See event details here.

Strength:

    Strict press 5×1 @90%
    E2M

Benchmark WOD:

    “Amanda”
    9-7-5
    Muscle Up
    Squat Snatch @ 135/95

    Scaled:
    21-15-9 Ring Dips
    9-7-5 Squat Snatch

    Lv1: 75/55
    Lv2: 105/70
    Lv3: 135/95

6pm Lite N Tite
Strength:

    Alternating 4rds
    -Double KB Bent Over Row x 8-12
    -floor seated DB shoulder press x 8-12

WOD:

    21-18-15-12-9-6
    Air Bike Cal
    Burpee Box Jump Overs

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