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Remember, today is our final “Workout With a Cause” WOD series.  Coach Sherri will be collecting donation for our adopted in-need family.  Please see Sherri for items we need.  Time to sweat and give back!

 

ALSO!  BE HERE FRIDAY FOR OUR 12-DAYS-OF-CHRISTMAS WOD!!!!

 

WOD:

Partner WOD:

400M med ball run  Cash In(20/14) – switch ball between partners as needed

then…*

30 Hang Power Snatch (75/55)

2 Down and back (length of white box) overhead plate carries (45/25)

30 Hang Power Snatch (95/65)

2 Down and back (length of white box) overhead plate carries (45/25)

30 Hang Power Snatch (115/75)

2 Down and back (length of white box) overhead plate carries (45/25)

 

*After run, EMOM 3 synchro burpees until finished

Other than run and burpees, the rest of the work is one partner working at a time.  Reps split up as team sees fit.

 

40 Min time cap

 

Scaling Options:

Med ball -> as needed

If you can’t run, row 500M

Barbell weight -> as needed

Plate weight -> as needed

 

Cool Down:

Banded OH stretch – 2 min per side

 

Leg bleeds – 3 min

 

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