Friday August 31st, 2018
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Category: WOD

Friday August 31st, 2018

Warm up-

400m Run or 500m Row

3 Sets

3 KB Snatch

3 Windmills

3 Cossack Thrusters

Spend a few minutes with an empty BB

-Snatch Balance

-OHS

-High Hang Snatch

Skill-

Snatch

3-2-1-1-1

*Use heaviest weight possible for each set

Example.

1×3 @ 85%

1×2 @ slightly above 85%

3×1 @ 90% or more

WOD-

9 Min AMRAP

1 C2B Pull up

1 Sq. Snatch 135/95

2 C2B Pull ups

2 Sq. Snatch

3…

3…

*Up 1 Rep each Round

*RX+ RMU’s

Post WOD-

5 Sets

10 Single Arm DB Press R/L

15 Ring Rows

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