Metcon:
3 rounds
50 Double Unders
Row 800/750m
50 Double Unders
Row 400m
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Jordan Teague
Fun with friends
Festivus prep: WOD 3, bench press, EMOM with Dana and Liz.
2
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Justin Bruehl
More calories :-)
Snatch complex up to 155:
1muscle snatch
1 OHsquat
2 H.snatch for speed////////
Heavy hang snatch up to 230//////
5 rounds
3 to 4---2" deficit wall facing HSPU
3 P.C&jerk 135,155,155,185, 205//////
5 rounds
20 GHD Situps
7 Devils press @50lb/////
4x
8x Incline dbell bench press @65lb
10 inclined ring rows
20 banded lower pec flies
Eat lots of food
3
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