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Tuesday 21st January 2020

January 20, 2020Ness

Performance: Strength: 15 mins 5 x 3 reps  Hang Power Clean build to HEAVY (above mid set wod weight)
WOD: 

Hang Power Clean (40/25)
Box Jump (50/40)
15-12-9 reps
Hang Power Clean (60/40)
Box Jump (60/50)
12-9-6 reps
Hang Power Clean(80/55)
Box Jump (60/75)
9-6-3 reps for time (18 min time cap)

Fitness: Strength: 2 x Hang Power Clean + 1 x Power Clean build to heavy QUALITY complex
WOD: 10 Hang Power Clean (50/35)
20 Box Jump Over (60/50)
5 rounds for time (18 min time cap)

 

HAPPY BIRTHDAY CAROLINE!!!!!

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