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Workout of the Day

Workout of the Day

Sat Partner Throw Down

Metcon
Shoulder Press (Weight)
Front Squat (Weight)
Competition WOD 1 (AMRAP – Rounds and Reps)
15 Minute AMRAP
Rx
20 ring rows
40 box jumps/step-ups (24/20 box)
20 hanging knee raises
80 single unders
*divide reps however you’d like

Rx+
20 pull ups
40 box jumps/step-ups (24in box)
20 toes to bar
80 double unders

Divide reps however you like
Competition WOD 2 (AMRAP – Rounds and Reps)
15min AMRAP
Rx
20 hang cleans (95/65)
20 wall ball shots (14/10@9ft)
20 deadlifts (95/65)
20 wall ball shots (14/10@9ft)

Rx+
20 hang cleans (115/75)
20 wall ball shots (20/14@9ft)
20 deadlifts (115/75)
20 wall ball shots (20/14 @9ft)

Divide reps however you would like
Competition WOD 3 (AMRAP – Rounds and Reps)
15min AMRAP
250m row
10 burpees over rower

*partner 1 completes a full round, then partner 2 completes a full round, etc.

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