Hang Power Clean 2-2-2

Then…..

AMRAP 18 Minutes

10 Muscle Ups

10 Hang Power Cleans 165/103

600m Run

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Virtual WOD: 6am, 12 Noon

a. Kneeling SA Press 3 x15-20

b. Renegade Row 3 x 15-20

Then…..

AMRAP 14 Minutes

20 Floor Press (10/arm)

20 Russian Twist (40 taps)

20 SA Thruster, alt

20 SL V Up

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Fit4ALL: 9 am Bring a Friend for Free!

AMRAP 30 Minutes

15 Barbell Roll Out

20 Box Dips

30 KB Sumo Deadlifts (no high pull)

1000m Run or 1600m Row