SATURDAY NOVEMBER 21, 2020

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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

2 MIN ROW

50′ BEAR CRAWL

10 DEAD BUG

Weightlifting

Snatch

10 MIN EMOM

ODDS: 4-6 BAR MUSCLE UPS

EVEN: 6 POWER SNATCH 135/95

RIGHT AFTER THE EMOM

8 MIN TO BUILD TO A HEAVY 2 SQUAT SNATCH

Metcon

Metcon (Time)

PARTNER WOD

For Time

Buy-In: 2,001 meter Row

Directly into, 4 Rounds of:

9 Rope Climbs

11 Bear Complexes (135/95 lb)*

Cash-Out: 2,977 meter Row

*1 Bear Complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press

30 MIN CAP

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20% Discount on all classes/memberships. Offer starts August 15th, 2022 and ends Sept 15th, 2022.