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#13Dec2020 WOD

Conditioning Murph For Time: – 1-Mile Run – 100 Pull-ups – 200 Push-ups – 300 Air Squats – 1-Mile Run If you have a 20#

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#12Dec2020 WOD

Weightlifting Deadlift 5 x 4 @ 75-80% – Control every eccentric phase in 3 seconds Metcon Every 5 minutes for 15 minutes – 100 Double-unders

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#11Dec2020 WOD

Weightlifting EMOM 10:00 – 1 Push Jerk + 1 Split Jerk @ 80%+ of 1RM Jerk Metcon 2 rounds of… AMRAP 2:00 – 15 Cal

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#10Dec2020 WOD

Metcon EMOM 30:00 – ODD: 8 KB Swings @ 32/24kg + 10 Push-ups – EVEN: 8 KB Swings @ 32/24kg + 8 Pistols

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#09Dec2020 WOD

Weightlifting EMOM 12:00 – Odd: 2 Squat Clean @ 80-85% – Even: 10 Jumping Air Squats Metcon 3 Rounds: – 16 Front Squat @ 61/43kg

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#08Dec2020 WOD

Metcon AMRAP 7:00 – 5 Strict HSPU – 10 Box Jumps @ 30/24″ Rest 2minutes AMRAP 7:00 – 7 HSPU – 15 Box Jumps @

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#07Dec2020 WOD

Weightlifting Back Squat Work up to a heavy 1 rep pause Back Squat – 1 sec pause at the bottom Then 3 x 3 @

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#06Dec2020 WOD

Metcon Holleyman 30 Rounds: – 5 Wall-Ball Shots @ 20/14# – 3 Handstand Push-ups – 1 Power Clean @ 102/70kg In honor of U.S. Army

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#05Dec2020 WOD

Metcon 5 Rounds: – 40 Double-unders – 16 Double KB Front Rack Lunges @ 2 x 24/16kg Into 5 Rounds: – 6 Burpee Ring Muscle

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#04Dec2020 WOD

Weightlifting Speed Deadlift Every 30 seconds for 9 rounds – 2 reps @ 60-70% Metcon For Time: – 80 Overhead sit-ups @ 1×22.5/15kg – 40

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