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Wednesday 17th July<br /><br />HERO WOD<br />‘ABBATE’<br />Run 1.6km<br />21 clean and jerks @ 70/47.5kg<br />Run 800m<br />21 clean and jerks @ 70/47.5kg<br />Run 1.6km<br />-<br />SWEAT<br />3 Rounds<br />50/40 Cal Bike<br />50 Burpees<br />50 Step ups<br />-<br />SWOD<br />Hang Squat Clean <br />2 EMOM x 5, 1 EMOM x 5<br /><br />B1: Pendlay Row (4 x 6)<br />B2: Snatch grip push press (4 x 6)<br /><br />3 rounds<br />20 seconds at bottom of OHS @ 50%<br />5 clean high pulls<br />5 BB jump squat

Wednesday 17th July

HERO WOD
‘ABBATE’
Run 1.6km
21 clean and jerks @ 70/47.5kg
Run 800m
21 clean and jerks @ 70/47.5kg
Run 1.6km
-
SWEAT
3 Rounds
50/40 Cal Bike
50 Burpees
50 Step ups
-
SWOD
Hang Squat Clean
2 EMOM x 5, 1 EMOM x 5

B1: Pendlay Row (4 x 6)
B2: Snatch grip push press (4 x 6)

3 rounds
20 seconds at bottom of OHS @ 50%
5 clean high pulls
5 BB jump squat

7/17/2019, 12:09:01 AM