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WOD – MONDAY – JULY 6th

Published by Nate on

WU:  (20 mins)
3 rounds:
10 Cal Ski
10 MB Cleans
10 Pushups
MOB: Hip Flexor, Front Rack, Groin

SWOD: (15 mins)
5 mins to warmup
10 min ALT EMOM:
Even mins = 10 reps Bench Press (RX= 135/85)(scale to about 40-50% 1rm)
Odd mins = 2 Squat Cleans (quick singles – not tap and go)(build weight each round)

WOD:
25 Cal Ski
25 Pushups
25 Front Squats (135/95) – from the floor
6 min Cap

FIREBREATHER CHALLENGE WOD:
15 Muscle Ups
15 Front Squats (205/135)
6 min cap

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