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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

FRI, DEC 18TH WOD

Posted: Dec 17, 2020
Categories: WOD
Comments: 0

Warm-up:
3 rounds:
30 jumping jacks
20 mountain climbers
10 ring rows
30 sec top of ring dip support hold


Strength/skill:
EMOM X 4 rounds:
1st min) 3 OHS @ 65%
2nd min) 6 ea leg single leg romanian DL holding KB or DB
3rd min) 40 sec plank (weighted if possible)
4th min) Rest
 

Conditioning:
15min AMRAP:
40 Single DB Hang Clean & Jerk (50/35lb)
30 box jumps (24/20")
20 Hand-release pushups
10 Deadlifts (225/155)
 

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