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Friday 9.4.20


Friday 9.4.20

QOD:If you could shop for free at one store, which one would you choose?

Mob:

PVC Clean Grip Stretch x30s ea + 30s PVC FS Hold

3 Rounds

X5 Shrug

X5 High Pull

X5 Power Clean

X5 Front Squat

10/8 Cal AB

Skill: Clean Technique

BB W/U Series 1x3e

5 Rounds (12m Time Limit)

1 Power Clean (Fl) + 1 Hang Squat Clean (bk) + 2 Front Squats @ 60-65%*

Rest as needed

*Modifications: 3 Hang Power Cleans + 3 Front Squats*

Strength: 3 sets

2 KB Front Squat x8-10*

KB RDL x12-15

Side Plank Holds x20s ea + 10 Hip Lifts

*Modifications: Goblet Squat, Goblet Squat to Box*

WOD: For Time

Version #1:

30-20-10

Wall Balls (20/14)*

15-10-5

Cal AB

*20/14, 14/10, 10/8*

Version #2:

5 Rounds

10 Wall Balls

10 Cals AB

Modifications

  1. WB - Lighter Weight - Lower Target - MB Cleans

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