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Monday December 30th


Monday December 30th
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Strength:
High bar Back Squat (week 5)
1×8 @ 65%
1×6 @ 75%
1×4 @ 85%
1×4 @ 90%
WOD:

“Stop and Go”
3 Rounds of
15 Hang Clean (135/95) (115/75) (75/45)
Run 3 Laps
* Rest 2 Min between rounds

I don’t always clean 470# but when I do I prefer accordion accompaniment.

2 thoughts on “Monday December 30th”

  1. Jessica says:

    Endurance WOD —
    Crossfit Hero WOD “Blake”
    4 Rounds of:
    100 ft walking lunges with 45/25 lb plate held overhead,
    30 box-jumps @24″/20″
    20 wall-ball shots @20/14LBS,
    10 handstand push-ups

    * buyout of 1- 2 mile run or row – goal is for you to work for 35 mins total

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