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Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and Rows

Team 12 RFT: Dumbbell Hang Clusters, Burpees and Rows

Team of 2 12 rounds for time of: 10 Dumbbell Hang Clusters, 45/25 lbs 10 Burpees Row, 250 m 1 Person works at a time. Partner A performs the 10 Hang Clusters, then Partner B performs the 10 burpees. Then, Partner A rows the 250m. Partner B will start the next round on the 10 Hang Clusters, rotating each movement till 12 rounds completed.

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EMOM for 10 mins: Squat Snatch

Every 1 min for 10 mins: Squat Snatch

1 Squat Snatch, pick load Every 1 min for 10 mins.

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Pt. 1: 3 RFT: Rows, Handstand Walks and Snatches

3 RFT: Rows, Handstand Walks and Squat Snatches

3 rounds for time of: Row, 500 m Handstand Walk, 60 ft 10 Squat Snatches, 115 lbs Rest 2 mins

Rest 5 min. Then part 2. Scale to 3 wall climbs or 15 shoulder taps ea rd.

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Pt. 2: AMRAP 4 mins: Dumbbell Hang Clusters and Burpee Over Dumbbell

AMRAP 4 mins: Dumbbell Hang Clusters and Burpee Over Dumbbells

Complete as many rounds as possible in 4 mins of: 3 Dumbbell Hang Clusters, pick load 6 Burpee Over Dumbbells

5 min rest after Pt. 1

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Nothing assigned for April 7, 2018


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