Tuesday October 24th, 2017
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Category: WOD

Tuesday October 24th, 2017

Warm up-

2 Rounds

100 SU’s

20 Band Pull Aparts

10 PVC OHS

10 Leg Swings

10 Later Leg Swings

10 Cossack Squats

Skill-

Every :90 for 5 Sets

3 Position Snatch @ 60% of 1RM Snatch

-High Hang, Top of Knee, From the floor.

*Focus on form and position

WOD-

EMOM 28 Mins:

Minute 1: 5 Muscle Ups

Minute 2: 20 Wall Balls 20/14

Minute 3: 20/15 Cal Row

Minute 4: Rest

*Sub 5 C2B + 5 Dips for MU’s

Post WOD-

5 KB Snatches 53/35

10 KB Cleans 53/35

50ft Double KB Front Rack Walk 70/53

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