Wod 13-12-16

A. Four sets of: Overhead Squat x 6-8 reps Rest 45 seconds Strict Pull-Ups x 3 reps Rest 45 seconds Plank from Elbows x 60 seconds Rest 45 seconds B. Complete as many rounds and reps as possible in 7 minutes of: 20 Kettlebell Swings 20 Push Press...

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WOD Trials

BEGINNER 1- Squat Therapy 2- 3RFT Every 3 minutes complete: 500m Row Wall Ball Ground to Overhead x max rep Rest 3’ between sets.   INTERMEDIATE   1- E3MOM for 5 sets 4 Pause Front Squat @70-80% @31X1   2- 3RFT Every 3 minutes...

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