Monday June 19th, 2017
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Category: WOD

Monday June 19th, 2017

Warm up-

2 Rounds

100 SU’s

:30 Front Rack Stretch/side

15 Hip Ext on GHD or 15 Supermans

15 Squats

15 Sit ups

15 Band Pull aparts

Skill-

1.)Every 2 Min for 7 sets

1x Squat Clean + 1x Front Squat + 2 Split Jerks

*All Sets should be challenging

2.) Pause Front Squats (3 sec pause at the bottom of each rep)

3-3-3

*Start at 70-75% of heaviest weight used from part 1

WOD- 10 Min Cap

“Annie”

50-40-30-20-10

DU’s

Ab-mat Sit ups

*Compare scores to last Annie

Post Wod-

5 Min easy row or bike

 

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