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post to see today's WOD always posted at 4:45am
The workout for 9/20 is...
|Plans on Saturday? Go support team 'DeCO Divas" - Allison, Julie and Jess during the Girls Gone Rx Competition taking place at Elitch Gardens! Can't make it? Make sure you give 'em a good luck high five this week at the gym!
|EMOM 6 to warm up to working weight: 1 Deadlift + 1 Hang Power Clean + 1 Push Jerk|
|5 Rounds, each for time:|
|- 9 Deadlift|
|- 6 Hang Power Cleans|
|- 3 Push Jerk|
|Rest 2 min between rounds|
|All at DT plus 15-20% or 75% 1RM Clean and Jerk|
|(20 min cap)|
|- 200m Plate Pinch Carry (25/15)|