Saturday 12/23 WOD


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PERFORMANCE & FITNESS
''MaximalAerobicPower''  30/30—>60/60—>90/90
5 rounds @ 85-90%/High Effort:
30 sec Squat Clean Thrusters @ 75-55#
30 sec Walk
30 sec Jumping Switch Lunges
30 sec Walk
30 sec Bike
30 sec Walk
+
Rest 3 Min
+
2 rounds @ 85-90%/High Effort:
1 min Alternating DB Power Snatch @ 45-50#/30-35#
1 min Walk
1 min DB Thrusters @ 25/15#
1 min Walk
1 min Row 
1 min Walk
+
Rest 3 Min
+
2 round @ 85-90%/High Effort:
90 sec Step Down Box Jumps @ 30/24"
90 sec Walk
90 sec  Burpees to 6” OH
90 sec Walk
90 sec DU
90 sec Walk
+
AbsOSSteel - Day 20
5 Rounds :
10 Crossover Sit Ups L
10 Crossover Sit Ups R
5 Around The World L
5 Around the World R
rest 20 sec between rounds


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