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WOD 13.12.2021 - 15.12.2021

Mittwoch, 15.12.2021

A. Complete as many rounds as possible in 20 mins of:

5 Push Press, 40/30 kg
10 Hang Power Snatches, 40/30 kg
15 Sumo Deadlift High Pulls, 40/30 kg

B. 3 rounds, 30 secs per station, for reps:

Butterfly Sit-up
Air Squat

Rotate immediately to the next station every 30 secs, the clock does not stop or reset between stations.

Dienstag, 14.12.2021

A. Bench Press 10-8-6-4-2
    Rear Delt Raise 10-10-10-10-10

B. Back Rack Barbell Lunge 10-10-10
    L Sit Hold 3x Max Hold

C. As many reps as possible in 2 mins of: Double Under

Montag, 13.12.2021

A. Back Squat 10-10-10
    Strict Pull-ups 3x max rep

B. 4 rounds, 3 mins each of:

25/20 Ski Erg Calories
Max reps in time remaining, Power Clean, 185/125 lbs

Rest 2 mins between rounds.