Monday December 11th, 2017
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Category: WOD

Monday December 11th, 2017

Warm up- Time to start getting ready for the OPEN!!!

2 Min Row/Bike/Ski/Jump Rope

Joint Prep

Skill-

EMOM x 10 Mins

Snatch x 1 Rep

Sets 1-3 @ 60% of 1RM Snatch

Sets 4-7 @ 65%

Sets 8-10 @ 70%

Followed By…

Every 2 Mins for 8 Mins (4 sets)

Back Squat x 8 Reps

Sets 1-2 @ 60%

Sets 3-4 @ 65%

WOD-

5 Rounds for Time:

25 Sit ups (RX+ 15 GHD)

15 Power Snatches 75/55

*The goal is for Unbroken Power Snatches, Practice Muscle Snatches

Post WOD-

1.) Reverse Tabata of HS Hold…RX+ Free Standing

2.) Tabata Strict HSPU

3.) Complete 35 Kipping HSPU

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