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Group Class – Tue, Dec 17

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Valkyrie Strength and Conditioning – Group Class

Weightlifting

Complex: 1 Deadlift + 1 Hang Clean + 1 Front Squat + 1 STOH (15 Minutes – Build as able.)

*Record heaviest complex.

Metcon

Coach Carly’s Holiday WOD (Time)

“Half Karen Complex”

For Time:

25 Wallballs (20/14)

7 Deadlifts (135/95)

7 Hang Cleans

7 Front Squats

7 STOH

25 Wallballs

5 Deadlifts (175/115)

5 Hang Cleans

5 Front Squats

5 STOH

25 Wallballs

3 Deadlifts (205/135)

3 Hang Cleans

3 Front Squats

3 STOH

*11 Minute Cap*
*Adjust barbell weights/number of wallballs as needed.


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