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488 Regal Row Suite 118
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WOD

Wednesday, Jan 13 2016


WOD

Strength
Power Clean + Clean + Jerk: 1+1+1: 5 sets to find max for complex
then (time permitting) 3 Power Clean + Jerk @ 90% of max for complex

Conditioning
“Fight Gone Bad”
Three rounds for reps:
Wall-ball Shots (20/14)
Sumo deadlift high-pull (75/55)
Box Jumps (20″)
Push-press (75/55)
Row for Calories
1-minute rest

1 Minute at each station, with 1 minute rest after all 5 stations.

Extra

Deadlift: EMOM x 7 min: follow the rep scheme to a heavy single. 3,3,3,2,2,1,1

3 min. Tabata – PVC/barbell Jerk grip OHS hold

12 min EMOM
E- 25 ft. HS walk
O- 1 rotation: HS Hold w/ feet on Box (body makes L shape) Lateral walks around box

After Cond. 6 min Tabata – Alt. Hollow and Arch holds