TeamWOD:
“Paul”
10 Rounds:
25x Double Unders
18x KTE
30FT OH Barbell Carry (185#/125#)
“Hansen”
10 Rounds:
12x KB Swings (70/53#)
12x Burpees
12x GHD Sit Ups
“J.J.”
1-2-3-4-5-6-7-8-9-10x Squat Cleans (185#/125#)
10-9-8-7-6-5-4-3-2-1x Deficit HSPU (-2″)
Rotate one round at a time through the three Hero WODs until 10 rounds of each WOD have been completed by the team. All reps must be completed before anyone can start the next WOD. Rotation must stay the same.
Weightlifting:
1RM High Bar Back Squat (25-50#Chains): No Pause w/Belt
Snatch Max Effort: 1RM Snatch Pull + Snatch
Clean and Jerk Max Effort: 1RM Clean + Front Squat + Jerk
Clean Pulls@95%+: (2×3) Working Up
CMI2: Bilateral Farmer Carries (3x45secs each arm)
200M Walking Lunges (Unweighted)
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