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WOD December 7th – 2017

Today’s workout is a great chance for you to communicate with your partner what strategy is key to getting the fastest time. This is pretty much three benchmark workouts put into one. One person working at a time of course :). #NOMADNESS #MORETHANJUSTAGYM


WOD December 7th – 2017

“Girls Gone Wild” – in teams of 2 – 40 minute timecap – one person working at a time 

  • 1 mile run
  • 150 wallballs
  • 30 power snatches
  • 30 clean and jerks
  • 1 mile run

RX: 20 – 14 | 135 – 95
L3: 115 – 75
L2: 14 – 10 | 95 – 65
L1: 10 – 8 | dumbbell snatch from floor | dumbbell push press for clean and jerks
Alternate scaling option: 2k row for the 1 mile run | 7 minutes on the bike

Extra Credit: 

  • 50 banded hammer curls
  • 100 single arm banded pushdowns | 50 each
  • 2 sets of banded alphabets | each side

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