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Friday, May 7, 2021


3 Rounds: 

:30 Alternating Hamstring Stretch/Side

5 Inchworm to Seal

:30 Crossed Prayer/Side

10 Barbell RDLs

Olympic Lifting Warmup

WOD (Can Be Done Outside):

Teams of 2:

Part A:

15 Minute AMRAP

20/16 Calorie Row (400 Meter Run)

12 Devil’s Press

20/16 Calorie Row (400 Meter Run)

12 Burpees Over the Rower (12 Lateral Bar Burpees)

-Rest 5:00-

Part B:

For Time:

30 Synchronized Hang Clean and Jerks

Rx+: 50/35# DB, 135/95# C+J

Rx: 45/30# DB, 115/85# C+J

Intermediate: 35/25#, 75/55# C+J

Beginner: 20/15#, 55/45# C+J


Note: Part A of the workout will be split evenly between partners (10/8 cal row, 6 devil’s press, 10/8 cal row, 6 burpees over the rower). Move at a quick, steady pace. Rest 5 minutes, then perform 30 synchronized hang clean and jerks with your partner under fatigue. Weight just needs to be overhead at the same time. Use this to work on communication. 

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