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21
04
2012

WOD 4.21.12

By admin 0

Good Luck to our 2 Teams at the Gold City Games Competition!!!

1.) Shane, Steven, Nathan!!!

2.) Nicole, Kari and James!!!

BEAST MODE!!!

Pre WOD:

Trainer led in Groups

WOD:

Suffer with the Teams!!!

Starting with a 12 minute clock…

“DT”
5 Rounds for time of:
12 Deadlifts, 115/75
9 Hang Power Cleans
6 Push Jerks

Mixed teams may have 2 bars but only 1 working at a time.

with the time remaining complete as many rounds possible of “NATASHA”

4 Hand Release Push ups
6 Box Jumps, 24/20
8 Kettlebell Swings, 53/35

Each exercise must be completed before moving to the next.

Post WOD:

Trainer led

Stretch and Mobilize!

author: admin

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