“Wait… Say What Again?!?!”

Shoulders & Abs…

With Some BarBell Complex Changes…

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ALRIGHT… HERE WE GO!!!

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Strength/MetCon…

***Ring Dips… Rx’d… MOD: Static Ring Holds For: 25 Secs/20 Secs/15 Secs/10 Secs/5 Secs…***

***BarBell Work… 95lbs/F-65lbs…***

*** Double Unders… Rx’d… MOD: Shoulder Taps…***

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For Time…

Starting @ The 200 Meter Turn Around…

100 Meter Run…

Then..

5 Ring Dips

1 Power Snatch + 1 OverHead Squat + 1 Hang Power Snatch + 1 OverHead Squat + Hang Snatch

25 AbMat Sit Ups

25 Push Ups

50 Double Unders

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4 Ring Dips

1 Power Snatch + 1 OverHead Squat + 1 Hang Power Snatch + 1 OverHead Squat

20 AbMat Sit Ups

20 Push Ups

40 Double Unders

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3 Ring Dips

1 Power Snatch + 1 OverHead Squat + 1 Hang Power Snatch

15 AbMat Sit Ups

15 Push Ups

30 Double Unders

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2 Ring Dips

1 Power Snatch + 1 OverHead Squat 

10 AbMat Sit Ups

10 Push Ups

20 Double Unders

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1 Ring Dip

1 Power Snatch

5 AbMat Sit Ups

5 Push Ups

10 Double Unders…TIME!!!

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3…2…1…GO!!!

Mando

2.23.2023 WOD & Scores…