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Thursday, December 2 2021

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Hang Clean Build Up E2MOM

3 – 2 – 2 – 1 – 1 – 1

TEAM WOD

3 Rounds For Time: (20min cap)

Partner 1 – 10 Calorie Row/Bike

Partner 2 – 20 Wallball Shots
*10 Synchronized Hang Cleans
*20 Partner Passing Wallball Sit-Ups (over barbell)

Partner 2 – 10 Calorie Row/Bike
Partner 1 – 20 Wallball Shots

Rest 2min

Barbell Loads = 115/75 RX+135/95 MRX 95/65

Wallballs = 20/14lbs MRX 14/10

Core & Flexibility Development

20 High Plank Partner Alternating High Fives

Spend 3min on Banded Shoulder Stretches

2x20sec Couch Stretch
2x20sec Head to Floor Straddle Stretch

Spend 3min on PVC Shoulder Stretches

2x20sec Butterfly Stretch

2x20sec American Splits

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