1.28.2022 SPEAL vs DUTCH

BODEN

Warm-up:
Row 750m
2 Rounds of Clean Warm-up
7 Each Rack Delivery, Tall Muscle Clean, Front Squat, Tall Squat Clean
Dynamic Stretch

Strength:
Clean Pull (3)3
Clean High Pull (3)3
Hang Squat Clean (2)3
Squat Clean (2)5

WOD: SPEAL VS. DUTCH

For Time
10 Thrusters 135/95
50 Double-Unders
8 Thrusters
40 Double-Unders
6 Thrusters
30 Double-Unders
4 Thrusters
20 Double-Unders
2 Thrusters
10 Double-Unders

Icing:
3 Trips up the box stairs backwards.
Kot – Reverse Step-up

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