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*That 5-years-in-the-making, first Muscle Up feeling/smile! Congrats Jon Hood!
Buddy Oly Work
Alternating with a buddy
You'll have 12:00 to build in the complex below. You must alternate complexes with your buddy. Feel free to adjust weights per person, no need to do the same weights if you don't want to/shouldn't be to stay safe!
1 Clean-Grip Deadlift +
1 Power Clean +
1 Hang Squat Clean
Wicked Pissah Wednesday
For Total Time w/ a buddy (20:00 cap)
Accumulate 400m of a Backward Sled Drag (3 x 200m laps) (Guys = 5 plates; Ladies = 3 plates).
- You may switch off as often as you'd like.
- While one person is backward sled dragging, the other person is Farmer's Carrying two KB's (70/53) alongside.
Once your team has accumulated your 400m Backward Sled Drag, then complete:
4 x 200m Run (each), alternating 200m intervals.
Post Results to the whiteboard.