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18 July 2018, 11:53 pm
“34…”


There Will Be Many Versions Of Today’s WOD…

But This Is The “Rx’d” Version With Some MODs…

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ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***34 Min TIME CAP!!!***

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For Time:

19 HandStand Push Ups

34 Power Cleans @ M-135lbs/F-95lbs…

34 GHD Sit Ups

34 Front Squats @ 115lbs/F-85lbs…

34 GHD Sit Ups

34 Push Presses @ 115lbs/F-85lbs…

34 GHD Sit Ups

34 Thrusters @ 95lbs/F-65lbs…

19 Chest To Bar Pull Ups

84 Double Unders… TIME!!!

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The Above Is The “Rx’d” Version…

Here Are The MODs…

***HandStand Push Ups… Rx’d: M&F… MOD: Hand Release Burpees…***

***Power Cleans… Rx’d: M-135lbs/F-95lbs… MOD: Pick Your Heaviest Weight…***

***Front Squats & Push Presses… Rx’d: M-115lbs/F-85lbs.. MOD: Pick Your Middle Weight For Both…***

***Thrusters… Rx’d: M-95lbs/F-65lbs.. MOD: Pick Your Lightest Weight….***

Examples…

Male Rx’d: 135/115/115/95

115/95/95/75

95/75/75/55

Etc…

Female Rx’d: 95/85/85/65

85/65/65/55

65/45/45/35

Etc…

OR…

Use The Same Weight For The Entire WOD…

***Chest To Bar Pull Ups… Rx’d: M&F… MOD 1: Chin To Bar Pull Ups… MOD 2: Jumping Chest To Bar Pull Ups…***

***Double Unders… Rx’d: M&F… MOD: 163 Singles… (7+19+19+84+34…)***

And Last…

***GHD Sit Ups… Rx’d: M&F… MOD: Choose From….***

You Can Choose Any One Of The Following… BUT… Whatever Movement You Pick… You Must Stick With For The Entire WOD!!!

Your Choice Of: In No Particular Order…

AbMat Sit Ups

MedBall Sit Ups

Knee Tucks

Hollow Rocks

Hanging Knee Raises

No Cherry Pickin’…Choose Wisely…

3…2…1…GO!!!

Mando

 

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7.18.2018 WOD & Scores…

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