Wednesday March 23rd, 2016
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Category: WOD

Wednesday March 23rd, 2016

Warm up-

20x deadlifts (45/35)

20x Good Morning (45/35)

20x Russian KB swings

20x Mountain Climbers

5x Tuck Jumps

Skill-

Halting Clean Deadlift

3×5 at 85% of 1RM Clean

Power Clean

40% x 5, 50%x 5, 60%x 5

WOD-

16 min EMOTM

Min 1- 250m row

Min 2- 20x KB swings

Min 3- 8 Clean & Jerks (95/65)

Min 4- 35x DU’s

Post Wod-

25x Hollow Body Rocks

25x weighted Russian twist

25x Flutter kicks

2×10 T2b strict or kipping

 

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