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29th July 2020

WOD WOD, July 30, 2020

Thursday

Warm-up
5min General flow
then
BB progressions with PU progressions
Metcon
Extended warm up/prep
EMOM 12 – Groups of 3

1: 5 per side lat activation (inside rig)
2: 10-15 Russian swings (outside rig)
3: 5-7 Muscle cleans with empty bar

Metcon (Time)
0-15mins

21-15-9 Power cleans
21-15-9 Pull ups
21-15-9 Burpee over bar

Rx 42.5/30

SCORE: Time

Power Clean (Weight)
15-25mins

Work upto heavy Power clean

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