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WOD

Monday Jan 23 2017


WOD

Strength
FS: 8 min. EMOM - 2 FS @ 70-75%

Conditioning
4 Rounds for AMRAP - 4 min. on/2 min. off:
9 Deadlift (185/125)
12 Burpee Box Overs (24"/20")
9 Cleans (any style, same weight as DL)

Extra

*Pick-up where you left off
4 min. EMOM - starting at 45% and building with no misses
3 Full snatch (stay b/n 45-75%)
rest 1 min.
4 min. EMOM
2 Full Snatch (stay b/n 70-85%
rest 1 min.
4 min. EMOM
1 Full Snatch (stay b/n 80-95%)

4 sets on bar: 6 sec. Hollow hold + 6 sec. arch hold + 4 H/A swings + 4 kipping pullups + 4 Bar MU

CoachCoker | 01/22/17 at 8:36 PM | Categories: WOD | URL: http://wp.me/p2iXm1-4pd

 

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