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WOD – Boot Camp – Friday – 12/29/17

EMOM x10 Min;
1st; 6-8 kb high row from chest 3sec hold at top https://youtu.be/pwv-bNMCHF0
2nd; 6-8 pull-ups  strict or jumping for those who do not have pull-ups with 3 sec eccentric count

For Time;
21-15-9
Dual KB Deadlift; 53/35
Wallballs; 20/14
30 dubs/60 singles after each round

3 min rest

For Time;
21-15-9
DB hang clean and jerk; 35’s/25’s
Burpees
30 dubs/60 singles after each round

Alex RuggiereWOD – Boot Camp – Friday – 12/29/17