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WODs

Playground Gym – 04-22-19

By 04/22/2019No Comments

Warm Up
Mobility
then
3 Rounds NFT
8 Cal Bike
16 Handstand Shoulder Taps or 16 Alternating DB Presses (Light)
12 DB Overhead Squats

Lift
Power Snatch – Build to a 1 Rep Max

Conditioning
Competition
E4Ms x 6 Sets
3 Power Snatch – 135/95
6 C2B Pull Ups
9 Wall Ball – 30/20
12/9 Cal Assault Bike

Fitness
E4Ms x 6 Sets
3 Power Snatch – 95/65
6 Pull Ups
9 Wall Ball – 20/14
12/9 Cal Assault Bike

Health
E4Ms x 6 Sets
9 Russian KB Swings – 53/35
9 Ring Rows
9 Wall Ball – 14/10
9/6 Cal Assault Bike

Extra Credit
EMOM x 8 Mins – 1 Legless Rope Climb or Reg Rope Climb
EMOM x 8 Mins – 2 Heavy Snatch Pulls

Steven