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Saturday 23rd November 2019

November 22, 2019Ness

8:00am

WOD Prep, work your way up to clean weight for wod, this should be relatively heavy approx 85-90% of max

Partner WOD:

Run 400m together

6 sets of 20 wallballs (every time you finish your set do 1 heavy clean before your partner continues@ 100/75, if you miss the clean do 2 burpees)

Row 2000m, change every 500m

6 sets of 15 pullups (every time you finish your set do 1 heavy clean before your partner continues@ 100/75 if you miss the clean do 2 burpees)

Bike 2000m, change every 500m

6 sets of 10 hspu (every time you finish your set do 1 heavy clean before your partner continues@ 100/75 if you miss the clean do 2 burpees)

run 200m together

Have fun!!!!!!!!!!!!!!!!!

 

9:15am

Partner WOD

run 400m together

complete 60 wallballs

complete 60 box jumps

complete 60 T2B, or knee to chest, or situps

complete 60 single arm dumbbell hang clean and press 22.5/15

25 minute AMRAP

Enjoy!!!!!!!!!!!!!!!!!

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