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Barbell Complex

DC Spelled Correctly ...

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WOD

1.10.21

Warmup (No Measure)

400m Jog

4 Rounds
5 Pushups to Down Dog
6 Step Back Lunge w/DxTwist
5 Light SxKB Snatches Per Arm
4 Oil Pumpers w/DxWarrior Reach

Barbell Complex (Weight)

Every 1:30 x 6 Sets
3 Snatch Grip Push Press
3 Overhead Squats
Go @ 60-65% of your 1RM Snatch.

DC Spelled Correctly Is BS (AMRAP - Rounds and Reps)

Teams of 2
12:00 AMRAP
150m Run
15 Pullups
Straight Into...
12:00 AMRAP
150m Run
15 American KB Swings (53/35)

Partners Alternate Full Rounds.
Rx+ C2B, 70/53 KB

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Whiteboard:

Sunday, January 10, 2021

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Men's Barbell Complex
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Women's Barbell Complex
Lindsey Jackson	01/10/2021	85 lbs

Male Athletes

John
David Goins

CrossFit: 2:00 PM

95 lbs

Female Athletes

Lindsey
Jackson

CrossFit: 2:00 PM

85 lbs