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Thursday 12.3.20

Thursday 12.3.20

QOD: What’s the best type of cheese?

Dynamic W/U

Quad Hip Series x10e

Mt Climbers x10e

Spiderman x5e

Crossover Ham Stretch x5e

Knee Tuck x5e

Pushup/Kneeling PU to Inchworm x5

Jumping Jacks x10 (COunt)

Seal Jacks x10 (Count)

Plank x20s

Skill: Clean Tech

1x5ea PVC/BB/DB (½ RDL, Shrug, High Pull, Power Clean)


1 Power Clean + 1 Hang Squat Clean (ak) + 1 Thruster @ 60-65%*

*if DB then 1 DB Hang Power Clean + 1 DB Hang Squat Clean + Thruster (each arm)*

*Modification: 3 Hang Power Cleans or 3 DB Hang Power Clean*

WOD: 2 RFT (25min cap)

2k Row

20 DB thruster

20 BW Situp


  1. Row - Less Distance

  2. DB Thruster - 1 KB Thruster - DB Front Squat

  3. DB Situp - BW Situp - Alt BW V-Up

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