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WOD Blog
 | Sat, Nov 4 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| PARTNER WOD 11-4-23 | WARM UP 11-4-23 |
PARTNER WOD 11-4-23(Reps, Rx2, Rx3) Teams of 2: 18 min Timer (alt each movement) 10 CTB Pull Up 10 Front Squat (from ground) 10 Row or Ski Calories 10 Burpees 10 Russian Swing 10 Calorie Bike 10 Jump Lunges THEN: 10 Minutes to Work to a heavy complex 1 Clean (power or squat) 1 Hang Clean (power or squat) 1 Front Squat Rx: 135/95, 70/53 Rx2: 115/75, 53/35, Sub Jumping CTB Pull Up Rx3: 75/55, 35/26, Sub Jumping Pull Up, Sub no Jump Lunges MODWOD 1: 45/35, 26/20, Sub Ring Rows, Sub Reverse Lunges MODWOD 2: 25/15, 20/15, Sub Ring Rows, Sub Step Up for Lunges, Sub 3RM Deadlift for MAX out |
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