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Sunday, September 22 2024

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Howard’s 77th Birthday WOD

9min AMRAP:

Buy In: 77 Double Unders MRX Single Unders

Then,

9 Kettlebell Swings 24/16 RX+ 32/24 MRX 16/12

22 Wallball Shots 20/14 to 10/9′ MRX 14/10 to 9′

Rest 3 minutes

9min AMRAP:

Buy In: 77 Double Unders MRX Single Unders

Then,

9 Goblet Squats

22 Wallball Sit-ups

Rest 3 minutes

9min AMRAP:

Buy In: 77 Double Unders MRX Single Unders

Then,

9 Burpees

22 Russian Kettlebell Swings

Rest 1 minute

400m Kettlebell/Dumbbell Carry RX+ Overhead Kettlebell/Dumbbell Carry

Core Challenge for Cake:

77sec High Plank Hold

77sec Bar Hang

77sec Low Plank Hold

2 thoughts on “Sunday, September 22 2024”

  1. J Millich

    Friday’s workout –
    A: SqtClean ilo SqtSnatch –
    115(6)-135(5)-155(4)-185(3)-205(2)-230-260
    B: 7:44, scaled (SqtCleans @135#/Run)

    Reply

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