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Monday, 10 December 2018

9 December 2018 by 3 Comments

 

Skill:

Max rep Wall-Ball Shots (20/14) @ (10/9′) in 1:00

 

Strength:

Make-up or Redo one of the following 1-RM:

  • Clean & Jerk
  • Clean
  • Hang Power Clean
  • Shoulder Press
  • Front Squat

For max load

 

Or, if caught up:

Overhead Squat

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%

 

For max reps with good quality

 

Conditioning:

Perform 3 rounds of:

30m Burpee Broad Jumps

30m Backward Walking Lunges

30 Sit-ups

 

For Time

 

Post max reps, max load, time, and experiences to comments

Filed Under: 11-15 min, 20+ min, Board WOD, Bodyweight, Couplet/Triplet, Lifting, Mobility

Comments

  1. sflynn says
    10 December 2018 at 08:28

    WBs: 31
    CWOD: 9:45 Rx

  2. White Ape says
    10 December 2018 at 19:49

    WB: 34 Rx
    SWOD: SP, 185#, 10# drop due to shoulder
    CWOD: 7:52 Rx

  3. Pinky says
    10 December 2018 at 22:12

    WB: 30 Rx
    SWOD: worked c&j but rushed and ran out of time
    CWOD: 9:26 rx

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