16536 SE 362nd Dr.
Sandy, OR 97055
(503) 327-3302
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WOD, July 20th

10 MIN:
200m Run or Row
Toe Touches
Walking High Knees
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
5 Med Ball Deadlifts
5 Med Ball Cleans
5 Med Ball Push Press
5 Scap Pulls
5 Beat Swings

WOD PREP
(10 MIN):
Athletes will need to warm up the deadlift, hang power clean, and shoulder to overhead. If scaling weight for the workout, athletes will need to work with their partner to decide on the three weights they will be using for the workout.

WOD
190719
PARTNER WOD:
In Teams of Two, Against a 30 Min Clock:
BUY IN:
100 Cal Row or 65 Cal Bike, then:
30 Rounds of:
3 Deadlift
2 Hang Power Clean
1 Shoulder to Overhead
(Alternate Each Round)
R1-10: #115/85
R11-20: #155/105
R21-30: #185/125

Remaining time, AMRAP of:
5 Bar Facing Burpee
10 Pull-ups / 5 C2B / 1 Bar or Ring MU

10 Bar Facing Burpee
20 Pull-ups / 10 C2B / 2 Bar or Ring MU

*Increase reps by 5/10 (5 C2B/1 MU) reps each set
(Score = Total Reps from AMRAP)
*Scoring: C2B 2:1 and MU 5:1

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