6 Minute ‘AMRAP’ of:

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25 Push Ups

20 Box Jumps (30″ / 24″)

25 Sumo Deadlift High Pulls (40 / 30 kg)

AMRAP (Alt) Single Arm Dumbbell Snatches in time remaining (Pick the load)

Rest 3 Mins then repeat AMRAP again.

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• Focus on the SDHP beforehand getting the technique down pat.
• On your second AMRAP you must beat your first score or its a 3 burpee penalty for every rep you are short.
• Be sure to keep the form on point even though you are moving fast.

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Post number of rep from the SECOND AMRAP to Beyond The Whiteboard.

If you haven’t already seen it head over to the RoD Blog page to see the latest (& final post) about the Open. This one is a cool guest post from long time member Brendan

Click here for the full read….