Thursday – 211230

Thursday – 211230

SWOD

Every 90 seconds for 7 sets, complete:
Double DB Squat Clean & Jerk x 1 rep
– increase load as possible –

WOD

For time (20 min cap):

30 DB Power Cleans (50s/35s)
30/24 Cal Row

– rest 3 min –

25 DB Push Press (50s/35s)
25/20 Cal Row

– rest 3 min –

20 DB Clusters (50s/35s)
20/16 Cal Row

……….

BURN

2-3 rounds of:
10 Single-leg Romanian Deadlift to Curl & Press on Airex pad, each leg
20 Med-ball Leg Curl @ 2121
10 DB Bench Press on Med-ball @ 4121, each arm
Straight-arm Plank w/ Banded Row x 6 reps/side @ 2121

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WOD