Some Complexes… Some Swings… Some Bench Presses… And Some Biking…
Happy Friday!!!
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
For Time…
5 3 Lift Complexes of:
1 Power Snatch + 1 Hang Power Snatch + 1 OverHead Squat
***ADV: M-135lbs/F-95lbs… Rx’d: M-115lbs/F-85lbs… Sx’d: M-95lbs/F-65lbs***
15 Straight Arm Russian KettleBell Swings
***All Levels: M-70lbs/F-53lbs…***
15 Hand Release Bench Presses
***Pick Your Posion…***
15 Calorie Bike
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4 3 Lift Complexes of:
1 Power Snatch + 1 Hang Power Snatch + 1 OverHead Squat
12 Straight Arm Russian KettleBell Swings
12 Hand Release Bench Presses
12 Calorie Bike
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3 3 Lift Complexes of:
1 Power Snatch + 1 Hang Power Snatch + 1 OverHead Squat
9 Straight Arm Russian KettleBell Swings
9 Hand Release Bench Presses
9 Calorie Bike
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2 3 Lift Complexes of:
1 Power Snatch + 1 Hang Power Snatch + 1 OverHead Squat
6 Straight Arm Russian KettleBell Swings
6 Hand Release Bench Presses
6 Calorie Bike
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1 3 Lift Complex of:
1 Power Snatch + 1 Hang Power Snatch + 1 OverHead Squat
3 Straight Arm Russian KettleBell Swings
3 Hand Release Bench Presses
3 Calorie Bike… TIME!!!
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3…2…1…GO!!!
Mando
11.2.2023 WOD & Scores…
RainCrossStrengthandConditioning 