Studies have shown that WoD times dramatically decrease when performed to this 2007 smash hit.
1. SuperFast
3 Rounds
5 Burpee Box Jumps 24/20
7 Pullups
9 Hang Cleans 135/95
then
1 burpee
burpee is not timed
2. Snatch
2-2 @ 65%
1-1-1 @ 70%
3. EMOM in 8
Odd: 3 Snatch Pull off Riser @ 75%
Even: 4 Snatch Push Press @ 77%
4. For Time
"Nicole"
AMRAP in 20 min
Run 400m
Max rep pullups
score is pullups
1. 7:43
ReplyDelete2. 80-80
85-85-85
3. 90 snatch press, 85 snatch pull
4. 50 - red band pull ups
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