 | WOD Blog |  |
Wed, Jan 6 |
 | Happy Birthday: DORIAN |
010621 workout Time Workout WARM-UP 2 ROUNDS :30 Run, Bike, or Row :30 Jump Rope 10 PVC Pass Thrus 10 Alt. Elbow Punches w/ BB 5 Strict Press w/ BB 5 Push Press or Push Jerk w/ BB 10 Kang Squats w/ BB BASELINE WORKOUT `NCMETCON BASELINE III` I. ON A 25:00 RUNNING CLOCK... Establish a Heavy 1-Rep Ground to Overhead (Score is Weight) -Rest as Needed b/t Efforts*- II. AMRAP x 5 MINUTES 25 Double Unders 5 Ground to Overhead (135/95)|(95/65) (Score is Rounds + Reps) *Rest at Least 5:00 b/t Efforts **For both Ground to Overhead, Option for Power or Full / Snatch or Clean & Jerk KG BB:(60/45)|(45/30)
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