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23 January 2019

23
Jan

23 January 2019

23 January 2019

Warm-up: W. Alabama Run, 3 Rounds:  9 Deadlifts, 6 Hang Power Cleans, 3 Front Squats (Light weight, increasing each set)

Strength:  Hang Squat Clean: 7-5-3-3-3

Stamina: 4 Rounds, not for time: Farmer’s Carry around the Block – Uneven on each hand, increasing in weight each round.

WOD:

“The Chief”
5 Sets of 3 Minute AMRAPS (Start where you left off from last set, for total Rounds and Reps): 
3 Power cleans 135/95#
6 Push ups
9 Air squats

1 minute rest between 3 Minute AMRAPs. 

Cool Down: 3 Sets:

  • 20 Hollow Rocks, 20 Russian Twists with a 15# Plate

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