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WOD – 20190710

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Mittwoch

20190710

Dom/Philo/Chris


Warm-Up
2 Rounds
40sec On, 20sec Off: 
1. Alternating KB Russian Swings
2. Squat Thrusts
3. Hollow Rocks
4. Waiter Squats
5. Arch Rocks


Strength / Skill
3 Giant sets
6 KB Bottoms Up Press e/s
6 Lateral KB Swings e/s
6m KB Bottoms Up OH Carry e/s


WoD
Buy-In: 50 American KB Swings @16/24kg
– immediately into –
3 Rounds for time:
1 Rope Climb
12 Alternating KB Hang Clean & Jerk @16/24kg
6m HSW
12 Alternating KB Hang Snatch @16/24kg
1 Rope Climb
– immediately into –
Cash Out: 50 Alternating Single-Arm Russian KB Swings @16/24kg

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