WOD - RX and Advanced Versions

00-20' Warm-up / www

20-40 Skill / Strength:
10' EMOM : 1 Bear Complex
(AHAP - go heavy!)

45-60' 12' AMRAP:
5 cluster* 25/40 kg [A: 40/60]
10 burpees
15 air squats
by Sonja

*(squat) clean - thruster


WOD - Movember Version

00-20' Warm-up / www

20-40 Skill / Strength:
10' EMOM : 1 Bear Complex 15/20kg

45-60' 12' AMRAP:
5 thruster 15/20kg
10 burpees
15 air squats
by Sonja

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