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Friday, December 17, 2021

Strength: 

6 Sets of “Bella Complex”:

1 Squat Clean

1 Split Jerk

1 Front Squat

1 Split Jerk

*One Set Every 2:00

WOD:

Team: 

10 Rounds:

20 Partner Russian Twists (Switch Sides Each Round)

25’ Double Barbell Carry w/Partner

5 Synchro Lateral Bar Burpees

Rx+: 30/20# Medicine Ball, 155/105# on Each Bar

Rx: 20/14# Medicine Ball, 135/85# on Each Bar

Intermediate: 16/12# Medicine Ball, 105/75# on Each Bar

Scaled: 12/10# Medicine Ball, 85/65# on Each Bar

Solo:

10 Rounds: 

14 Russian Twists

50’ Farmers Carry

5 Lateral KB Burpees

Rx+: 45/35# Plate, 70/53# KB

Rx: 35/25# Plate, 53/35# KB 

Intermediate: 25/15# Plate, 35/26# KB 

Scaled: 15/10# Plate, 26/22# KB, Step Over Burpees

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