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Friday, December 20 2024

11 Comments / Training Log / By

“Operation Just Cause” by DB

For Time:(33min cap)

1 Round:

75 American Ranger Kettlebell Swings

75 Deadly Double Unders

REST 1min

2 Rounds:

20 PDF WallBall Shots

12 Macho-De-Monte Wallball Step-Ups

REST 2min

3 Rounds:

20 Paratrooper Pull-Ups MRX Ring Rows

23 American Deadlifts

325m Row for the Wounded

Wallballs = 20/14lbs to 10/9′ MRX 20/10 to 9′

Barbell Load = 225/155 RX+275/185 MRX185/125

Kettlebells = 24/16kgs RX+ 32/24 MRX 20/12kgs

Box Heights = 24/20″ RX+ 30/24″ MRX 20/18″

Grip Development

100m Kettlebell/Dumbbell Farmers Carry

23 Kettlebell/Dumbbell Curls

100m Plate Pinch Carry

23 Plate Pinch Curls

11 thoughts on “Friday, December 20 2024”

  1. Fleming

    Suzanne!!! Gettin’ it done with a great attitude and encouragement for others! Always a treat to wod with this hardworking beast!

    Reply

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