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May 19, 2022 WOD

30 Min AMRAP

Partner 1:

400m Run/500m Row/1000m Bike


Partner 2:

Max rounds (while partner runs) of:

20 Kettlebell Swings

100m Double KB Front Rack Carry


*partners switch upon their partner 1 completion of 400m run.

*partner 1 picks up where partner 2 stops.

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5 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike ‍Time Cap: 25 Minutes

Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up

Part 1 On the 2:00 x 3 Sets: 5 Push Jerks‍ Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row ‍ Time Cap: 10 Minutes

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