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21 February 2015

21
Feb

21 February 2015

12

Warm-up:  Eastside Lap With a Partner, Carrying a Slamball

3 Rounds:  10 Slamballs Each

Set-up for WOD. Review Movements for DT.

WOD:
30 min clock
0:00-5:00 3 rounds of 10 pushups + 10 situps + 10 abmat sit-ups
5:00-10:00 3 rounds of “DT” 155/105lb deadlift 12 reps + hang power clean 9 reps + push jerk 6 reps
10:00-15:00 10 burpees + 800m run (W. Alabama)

15:00-20:00 3 rounds of 10 pushups + 10 situps + 10 abmat sit-ups
20:00-25:00 3 rounds of “DT” 155/105lb deadlift 12 reps + hang power clean 9 reps + push jerk 6 reps
25:00-30:00  10 burpees + 800m run (W. Alabama)

 

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