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Thursday 28/10/21


Warm up WOD


400m Row

3 Rounds of

10 Lunges

15 Hand Release Push ups

10 Air Squats


WOD 1


5 min EMOM

BB Complex

1 Power Clean

2 Hang Squat Clean

1 Push Jerk

(70 - 75% of 1 RM Power Clean)


WOD


10 Thrusters 60/42.5 kg

200 m Row

20 Thrusters 42.5/30 kg

400 m Row

30 Thrusters 30/20 kg

600 m Row


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