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WOD Blog
 | Sat, Sep 21 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| PARTNER WOD 9/21/19 | 10AM WEIGHTLIFTING 9/21/19 | WARM UP 9/21/19 |
PARTNER WOD 9/21/19(Time, Rx+, Rx2, Rx3) 24 min AMRAP: Synchro Air Squats-24 reps Synchro Hang Alt DB Snatch-20 reps Synchro Weighted Lunge-16 reps* Synchro Bodybuilder-12 reps *Every 3 minutes Run 150 m. At 3-2-1 go start with air squats. *The weight may be held however the athlete likes. Rules: Partners will both work at the same time performing movements together. Every three minutes pairs will stop where they are and run 150 m. They will resume where they left off upon return. Score is total reps. Goal: Mystery Tip: Face each other and match the pace of the slower partner for each movement. Transition quickly to and from the run. Purple Rx+: 60#/40# DB Blue Rx: 50#/35# DB Orange Rx2: 35#/20# DB Yellow Rx3: 20#/12# DB, 100 m Run White MODWOD: See coach for individualized mods.
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