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Monday 31/01/21

Thruster Build

7 x 3 Reps


Open WOD 11.3


5 min AMRAP


Squat Clean + SHTOH

Count 1 rep for the Clean and 1 for the SHTOH

RXD 75/50 kg

Scaled (1) 62.5/42.5 kg

Scales (2) 50/35 kg


5 min Rest


Open WOD 11.6


7 min AFAP


3 Thrusters - 3 C2B Pull ups

6 Thusters - 6 C2B Pull ups

9 Thrusters - 9 C”B Pull ups

etc, etc


RXD 45/30 kg

Scaled (1) 40/25 kg

Scaled (2) 35/20 kg


Monday - Alternative WOD


24 min AMRAP

10 Cal Row

09 Sit ups

08 Push ups

07 KB Goblet Squats

06 Russian KBS

05 Lunges

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