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WOD 122814: 8 Nights of Hanukkah


CROSSFIT  “8 Nights of Hanukkah” 8 Rounds For Time 1 Power Clean (155/105) 2 Strict Pull Ups 3  Ring Dips 4 Box Jumps (30/24”) 5 Burpees 6  KB Swings (32/24) 7 Air Squats 8 Double Unders or 16 singles or 4 ssd   BARBELL A. Bench – 3 x 10 @ 10# less than tuesdays

CROSSFIT 

“8 Nights of Hanukkah”

8 Rounds For Time

1 Power Clean (155/105)

2 Strict Pull Ups

3  Ring Dips

4 Box Jumps (30/24”)

5 Burpees

6  KB Swings (32/24)

7 Air Squats

8 Double Unders or 16 singles or 4 ssd

 

BARBELL

A. Bench – 3 x 10 @ 10# less than tuesdays max set
B. C&J – 6-8 reps between 75%-90%
C. Front squat – 5RM for the day

 

BOOTCAMP

WOD 1

3 x 1 Min On/20 s Off

DB Thrusters

Russian Twists (1,2,3…)

Ring Rows

Super Mans

Singles or Doubles

Push Ups

WOD 2

Predefined Skins

Primary Color

Background Color

Example Patterns

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