Hotshots 19
6 Rounds
30 Air Squats
19 Power Cleans #135/#95
7 Strict Pull Ups
Run 400m
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Partner WOD
In Teams of 2:
30:00 AMRAP
45 Burpee Box Jumps
45 Calorie Row
45 Clean & Jerks #135/#95
45 Calorie Row
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WOD
A.1
5 Rounds
5 Bench Press
15 Hex Press
A.2
12:00 EMOM
Minute 1: 6-8 DB Front Squats#50/#35
Minute 2: Max Set Unbroken Renegade Rows
Minute 3: Rest
A.3
3 Rounds
20 Deadbugs
10(e) Side Pillar w/ Reach
20 Hack Twists
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WOD
A.1
Power Clean 7×3
A.2
3 Rounds
21 Wall Balls
15 Power Snatch #75/#55
9 Strict Pull Ups
A.3
50 Evil Wheels
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WOD
A.1
5 Rounds
5 Deadlifts
15 Back Extensions – GHD (Banded if feeling it)
A.2
“Boat Race”
3 Rounds
Row 500m
Run 400m
Rest 3:00
A.3
3 Rounds
10 Seated Medball Throws
20 Lateral Banded Rotations
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