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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

35 DOUBLE UNDERS

10 MED BALL CLEANS

20 HOLLOW ROCKS

Weightlifting

Deadlift

10 MIN EMOM

ODDS: 8 DEADLIFTS 275/265 OR 79%

EVEN: 6-10 STRICT HANDSTAND PUSH UPS

Metcon

Metcon (AMRAP – Rounds and Reps)

PARTNER WOD

15 MIN AMRAP

100 DOUBLE UNDERS

50 WALL BALLS

30 BURPEES

3 MIN REST

Metcon (Time)

50-40-30-20-10

DEADLIFTS 135/95

HANDSTAND PUSH UPS

35 MIN CAP