Friday September 14th, 2018
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Category: WOD

Friday September 14th, 2018

Warm up-

500m Row or 400m Run

DROM

2 Sets

3 Snatch Grip Deads

3 Hang Muscle Snatches

3 OHS

3 Snatch Grip Presses

3 Snatch Balance

2 Sets

3 Clean Grip Deads

3 Muscle Cleans

3 Strict Press

3 Front Squats

3 Tall Hang Sq. Cleans

Skill- 30 Minutes

Snatch

Heavy Single

Clean + Jerk

Heavy Single

WOD- 7 Min Cap

21-15-9

Pull ups

Box Jump Over’s 24/20

Post WOD-

4 Sets

1 Min Plank

1 Min Bar Hang

 

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