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WOD 12-01-2019

Workout of the Day

A. Press
3 | 8 | “90

B. Push Press
3 | 8 | “90

C. Skill/Tech work on:
Split Jerk

D. 15 min. to find your heaviest double Split Jerk
note: you have to start from the ground (no use of a Squat Rack)

E. Finisher of:
– 10 Burpees
– 10 Hand Released Push-ups
– 10 Burpees
– 10 Hand Released Push-ups
_____________________________________________________________________________________________________________

Specialty Class: “Strongman”

A. Turkish Get-Up
3 | 3L + 3R | 3”

B. Deadlift
3 | 3-5 | 3” in tempo C-1-1-1

C. For Time:
21-15-9 of:
– Kettlebell Snatch (L+R=1) 24/ 16 kg.
– Kettlebell Stepping Lunge (L+R=1) 24/ 16 kg.

9-15-21 of:
– Russian Kettlebell Swing 32/ 24 kg.
– Goblet Squat (L+R=1) 32/ 24 kg.

21-15-9 of:
– Wallballs 20/ 14 lbs.
– Ball Slams 20/ 14 lbs.

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