Make Sure You Read The Below WOD…
It Might Look A Lil’ Funky On The WhiteBoard…
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ALRIGHT… HERE WE GO!!!
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Strength/MetCon…
***Box Jumps… Rx’d: M-30″/F-24″…***
***BarBell… Based Off 75% of your 1 Rep Max Power Clean…***
***KettleBell Swings… AMERICAN…. Rx’d: M: 70lbs/F-53lbs…***
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For Time…
10 Box Jumps
1 DeadLift
2 American KettleBell Swings
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8 Box Jumps
1 DeadLift + 1 Power Clean
10 American KettleBell Swings
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6 Box Jumps
1 DeadLift + 1 Power Clean + 1 Clean
15 American KettleBell Swings
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4 Box Jumps
1 DeadLift + 1 Power Clean + 1 Clean + 1 “Shoulder To OverHead”
20 American KettleBell Swings
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2 Box Jumps
1 DeadLift + 1 Power Clean + 1 Clean + 1 “Shoulder To OverHead” + 1 Front Squat
25 American KettleBell Swings… TIME!!!
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3…2…1… GO!!!
Mando
4.4.2023 WOD & Scores…
RainCrossStrengthandConditioning 