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STRENGTH WOD EMOM X10 MINS (EVERY MINUTE ON THE MINUTE) SNATCH PULL + 2 HANG MUSCLE SNATCH (LIGHT WEIGHT) WOD FOR TIME: 50 KCAL ROW 40 WALL BALLS 30 TOES TO BAR (OR KNEES TO CHEST) 20 POWER CLEANS 10 HANDSTAND PUSH UPS 50 KCAL ROW *Record your time on the TrainHeroic...
WOD 4 ROUNDS FOR TIME OF: 400 METER RUN 20 BROAD JUMPS 50 SINGLE UNDER JUMP ROPES *Record your results on the TrainHeroic App under the FFR TEAM to get on the LEADERBOARD
WOD FOR TIME: 400 METER RUN 400 METER RUN IN REVERSE 400 METER RUN 400 METER RUN IN REVERSE 2:00 MINUTE REST 800 METER RUN *Record your results on the TrainHeroic...
STRENGTH WOD HANG SQUAT CLEAN X 5,5,3,3,1,1,1 (WORK TO A HEAVY SINGLE REP) WOD 6 ROUNDS FOR TIME OF: 6 HANG POWER CLEANS @135/95 LBS 6 SHOULDER TO OVERHEAD 12 BOX JUMPS 4 ROUNDS FOR TIME OF: 3 POWER CLEANS 3 SHOULDER TO OVERHEAD 3 BOX JUMPS 24/20 INCH...
