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Wednesday

27
Jan

Wednesday

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SKILL

 

2 Rounds of

 

20 Jumping Jacks

10 Walking Lunges

10 Iron Cross

10 PVC OHPT

5 Burpees

 

then….

 

5 Snatch Grip RDL

5 Muscle Snatch

5 OHS

5 Snatch Grip Push Press

5 Snatch Drops

 

STRENGTH

 

Deadlifts

 

5 @ 55%

5 @ 65%

5 @70%

5 @ 75%

3 @ 85%

1+ @ 95%

 

WOD

 

3 Rounds of:

 

8 STO (135/95)(115/75)(95/65)

10 Pull Ups

12 KBS

14 Straight Leg AM Sit Ups

16 Burpees Over BB

Rest 2 min