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Thursday 12.10.20




Thursday 12.10 20

QOD: Would you rather have skin that changes color based on your emotions or tattoos appear all over your body depicting what you did yesterday?


Mob: 2 Rounds X Band Walks (Holding Band) x20y + Plank x30s


9m EMOM

Min 1: 10 MB Cleans

Min 2: 10 Squat Thrusts

Min 3: 10 (5e) BW Rev Lunges


1x5 of each PVC/BB/DB(½ RDL, Shrug, High Pull, PC, FS)


Skill: Hang Power Clean Tech

W/U 2-3 x3 Hang Power Clean (ak) (40%, 50%,60%)


5x 3 Hang Power Clean (ak) @ 60-70%*


*Modification: Lighter BB, Empty BB, PVC, 2 DB HPC*


WOD: 12m AMRAP

12 MB Clean

12 MB Rev Lunge (6e)

12 Burpees


Post-Strength: 3 Rounds

2 KB Front Squat x8-10

MB Ham Curl x15-20


Modifications

  1. Med ball clean- med ball front squat

  2. Med ball rev lunge- bw lev lunge

  3. Burp - Squat Thrust - Mod Burp

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