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WOD

Friday 02.28.2020

POSTED ON February 27, 2020

Friday | 02.28.2020

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Warm Up:
5 muscle cleans
5 hang power cleans
5 back squat
x3-4 sets
 
Foundation: Record only the last 4 sets of 5 – should be building to 70% of 1RM
A. Back Squat
0 – 10 reps
1.30 – 9 reps
3.00 – 8 reps
4.30 – 7 reps
6.00 – 6 reps
7.30 – 5 reps
9.00 – 5 reps
10.30 – 5 reps
12.00 – 5 reps
RX/Level 1
10 hang power cleans 115/85
25 wall balls 20/14 10ft/9ft
4 rounds for time
 
Intermediate/Level 2
10 hang power cleans 95/65
25 wall balls 20/10 9ft/8ft
4 rounds for time
 
Beginner/Level 3
10 hang power cleans 75/55
25 wall balls 14/10 9ft/8ft
4 rounds for time
 
ROMWOD:
1min pigeon L/R
1min dragon w/star stance L/R
x4-5
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