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TODAY’S WOD:

Five rounds of 5-minute AMRAP with 2-minute rests between rounds:
2 Man-Makers* (Dumbbell LTBD)
3 Strict Knees to Elbows

*With a pair of DB’s, do the following sequence: Push-up, Right Arm Row, Push-up, Left Arm Row, Push-up, DB Squat Clean, Thruster, Overhead lunge w/DB Left, OHL w/DB Right = 1 rep.

The athlete will have 5 minutes to do as many rounds as possible before resting 2 minutes and repeating for Five total rounds.

Post total rounds and load to Members area. Compare to 12/6/18.

TODAY’S STRENGTH TRAINING:

“Legs #4”

Start: 100 meters Walking Lunges
Super-set for 5 rounds (not for time):
Hamstring Raises on the GHD x 5 reps
Stiff Leg Deadlift w/DB x 20 reps increase loads.
***Rest 2 minutes between each superset
End with 10 minutes of Jump rope

Post loads to Members area. Compare to 12/5/18.

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