KB Snatches & Squat Thrusts

13 Dec 2023

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 8 Squat Thrusts
Even: 8 KB Snatches (44#)

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CrossFit Linchpin

11 Dec 2023

5x10 Trunk

WOD
Partner Row w/Bonnie
10 rds
250m Mark/200m Bonnie

Time: 20:09 (Row time)

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KB Swings & Push Ups

10 Dec 2023

Warm Up: 5x10 Trunk

WOD
EMOM 16 minutes
Odd: 10 KB Swings (2-hand, 53#, Russian)
Even: 10 Push Ups

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Hike

9 Dec 2023

Hike around yard
4 rds of:
Lap 1 no weight
Lap 1 20# sandbag
Lap 2 40# sandbag
Lap 3 60# sandbag
repeat

Time: 46:24, 2.32 miles, 19:57 min/mile

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Boston

6 Nov 2023

WOD
AMRAP 30 minutes
1x Squat Thrust & Jumping Jack
12 Paces

Result = 140 rds

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Boston

4 Nov 2023

WOD
AMRAP 20 minutes
1x Squat Thrust & Jumping Jack
12 Paces

Result = 102 rds

Walk 3.9 miles

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Boston

3 Nov 2023

WOD
AMRAP 15 minutes
1x burpee
12 Paces

Result = 40 Burpees + 22 Squat Thrusts

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