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“AURORA” WOD 8/13/19

0

WARM UP:

400 M. Row or Run

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Pass Through

10 Good Mornings

10 Front Squat

10 Clean Extension

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL:

3 Sets

3 Pull Ups + 3 C2B Pull Ups + 3 Bar MU

20 Hollow Rocks

*Scale to 3 Pull Ups + 6 C2B Pull Ups as needed.

LIFT:

EMOM 10

Clean + Hang Squat Clean

*Build

WOD:

“AURORA”

For Time: (5 Min. Cap)

24 C2B Pull Ups

24 Hang Cleans (155/105) (135/95)

Immediately Into:

5 Min. Cap

Work to a 1RM Clean


FIT

SKILL:

3 Sets

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Sec. Hollow Hold

*Rest 1 Min.

LIFT:

5 Sets

8 DB Bench Press

8 DB RDL

WOD:

AMRAP 10

12 Knee Raises

10 DB Deadlifts (50/35×2) (45/30×2)

8 Hang DB Clean & Jerk

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