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WODs

Playground Gym – 04-11-19

By 04/10/2019 No Comments

Advanced ONLY!
CJ – 79/1x3s, 75/2x3s

Warm Up
Mobility Drills
then
3 Rounds NFT
15 Goblet Squats
20 Ft Handstand Walk (C) 5 Wall Walks (F), 10 Push Ups
250 Meter Row

Lift
DL
5/40, 5/50, 5/60 *Deload

Conditioning
Competition
18 Min Rotating EMOM
185/135
#1 12 Deadlifts
#2 9 Hang Power Cleans
#3 6 Jerks

Fitness
18 Min Rotating EMOM
135/95
#1 12 Deadlifts
#2 9 Hang Power Cleans
#3 6 Jerks

Health
18 Min Rotating EMOM
95/65
#1 12 Deadlifts
#2 9 Hang Power Cleans
#3 6 Jerks

Accessory
Barbell Rows – 3 x 12-15 Reps

Extra Credit
Seated Max Height Jump Box – 5 Attempts

Steven

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