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WOD

Mon, May 1 2017


WOD

Strength/Skill
5 reps – 20 sec. HS hold

Conditioning
20 min. EMOM
1- 8 Double DB Clean and Jerks (50/35)
2- 12 GHD situps to parallel
3- 40 Double Unders
4- 12/8 Ring dips

Scaled Options
1- 8 Double DB Clean and Jerks (35/20)
2- 16 Abmat Situps
3- 60 Single Unders
4- Banded Bar Dips or Pushups

WOD

Before

Hang Snatch from mid-thigh:
50/3, 60/2, 70/2, 75/2, 80-90/1*4
FS: APRE – Deload week
3 sets of 15 at 75% of best 10RM

20 HSPU w/ dead stop in bottom of HSPU AND locked out w/ head through

After:
6 min. Tabata – Alt. rounds of flutter kicks and arch rocks