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  • Javier Becerra
    • Oct 4, 2017
    • 1 min read

WOD-10.4.17

STRENGTH 

Clean

3x @70%

2× @80%

2x @85%

1x @90% (2)

METCON 

WARRIOR WEDNESDAY 

DANIEL 

For Time 50 Pull-Ups 400 Meter Run 21 Thrusters (95/65 lbs) 800 Meter Run 21 Thrusters (95/65 lbs) 400 Meter Run 50 Pull-Ups 

Beginners 

Four sets of: Romanian Deadlift x 6-8 reps Single-Arm Dumbbell Row x 6-8 reps each arm Double-Under Technique Work x 45-60 seconds Rest 4min Complete as many rounds and reps as possible in 12 minutes of: 15 Kettlebell Swings 15 Wall Ball Shots 10 Single-Arm Kettlebell Push Presses (5 each arm) 

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