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WOD - Thursday, 12/27/2018

Warm-up
3 Rounds For Quality
8 Cal Ski/Bike/Row
8 DB Hang Power Clean and Press
 

Strength
Farmer's Presses/Carries (5 x 10 +100ft, each side)

Rx: Men: 115/35KB
Women: 70/26

 

While Holding a heavier weight by your side (farmer's carry) complete 10 strict presses with a KB/DB. Once completing the 10th press, walk 100ft with the heavier object in the farmer's position while the KB/DB you pressed is in the Front Rack position.


Metcon
"Grips, Hips and Whips"
3 RFT:
50 KBs (USSR, 70/53)
50 Ab-mat Sit-ups (Anchored feet)
100 Double Unders
Time Cap: 18:00


Extra Credit
For Time:
21-15-9
Ski Cals
Push Ups

 

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