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WOD Blog
 | Thu, Jul 18 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| METCON 7/18/19 | WARM UP 7/18/19 | SHRED 7/18/2019 | OPTIONAL ABCON FINISHER 7/18/19 |
METCON 7/18/19(Time, Rx+, Rx2, Rx3) For Total Time: 3 Rounds: Deadlift (135#/95#)-12 reps Powerclean (135#/95#)-12 reps -------------------------------------- Run 800 m -------------------------------------- 3 Rounds: Deadlift (165#/115#)-10 reps Powerclean (165#/115#)-10 reps -------------------------------------- Run 800 m -------------------------------------- 3 Rounds: Deadlift (185#/125#)-8 reps Powerclean (185#/125#)-8 reps Goal: Sub 22, CAP at 27 minutes Tip: This workout is grip intensive. Consider quick singles on cleans to preserve grip strength for later rounds. Purple Rx+: 155#/105#, 185#/125#, 205#/145# Blue Rx: As written Orange Rx2: 115#/75#, 125#/85#, 135#/95# Yellow Rx3: 75#/55#, 115#/75#, 125#/85#, 600 m Run White MODWOD: Sub 75#/55# Deadlift, DB Pair Powerclean
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