Friday November 16th, 2018
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Category: WOD

Friday November 16th, 2018

Warm up-

20 Leg swings forward/back

20 Leg Swings Lateral

20 Alt. lunges

20 AS

10 PVC Pass Throughs

3 Sets

10 Cals

8 Russian Swings

6 BB OHS

Skill-

Every 1:30 for 9 Mins

2 Snatches @ 85%

Followed by…

In 10 Minutes

Heavy 1 Rep Power Clean and Jerk

WOD-

For 10 Mins Every Minute

5 Clean and Jerks 135/95

20 Air Squats

*Choose a weight you can perform unbroken but moderately challenging. Scale AS to finish both in about :45

Post WOD-

5 Sets

1o DB Bench Press

10 DB Bicep Curls

10 Dips

30 Russian Twist with a DB

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