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Daily WOD

Fun. Every. Day.

Wednesday, November 20th

CrossFit

Part A

Every 1:30 for 13 sets
1-2: 2 Hang Muscle Clean + 2 Front Squat
(pause for 2 sec in the bottom of each squat)
3-4: 2 High Hang Clean @ 55-65%
5: 2 Hang Clean @ 65-75%
6: 2 Clean @ 75-85%
7: 1 Clean @ 85-90%
8: 1 Clean @ 90-95%
9: 1 Clean @ 95%
10-13: to find 1RM Clean (full squat)

Notes:

Part B

Alternate for 3 rounds of each
:40 on / 1:20 off
1] Bike for cal
2] Double KB Thrusters (20/12kg)

Notes:

Weightlifting

No Workout scheduled.