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26th June 2018

WOD WOD, June 27, 2018

Lucky Dip

Metcon (Time)
FOR TIME : 12 Minute Cap

100 x dubz
21 / 15 x Ring Dips
15 x Hang Power Cleans 60/40kg
75 x Dubz
15 / 10 x Ring Dips
12 x Hang power Cleans
50 x Dubz
9 / 5 x Ring Dips
6 x Hang Power Cleans

RX PLUS : Muscle Up into Dip

OPTIONS :

Dubz : 1/2 Reps or x 2 Singles
Dips : Deficit Push Ups, Push Ups
HPC : 52.5/35 , 40/30kg or less

Metcon (Time)
Mid line Madness – 10 minute cap

10-8-6-4-2

Strict Knee Raise
*After each set, 20 Second plank

REST 1 Minute

25-20-15-10-5

Ab mat sit up
*After each set , 20 Second plank

Record time

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