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WOD BLOG

Tuesday 12/22/15

By KB Vines | In WODS | on December 22, 2015

A) 5 rounds:
500m row
Rest 1:00
(Go into custom workouts and chose 500m 1:00r)

B) 5 rounds:
10 hang power cleans 135/95 rx 115/75 scaled 95/65 beginner
10 burpees
10 hang power cleans 135/95 rx 115/75 scaled 95/65 beginner
Rest 90 seconds between each round

Battle on the bayou competitors:
A) Ben bergerons “The Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

B) 5 rounds:
Sprint 200 meters
Rest 1:00

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