September 3, 2013

BFF’S: KATIE AND JIN

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WOD:

HERO WOD: COE

10 Rounds for Time:

10 Thrusters (95/65)

10 Ring Push-Ups (Fitness: Hand Release Push-Ups)

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Performance Supplemental Training:

EMOM 8 minutes:

3 reps Snatch @ 75%

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In 5 sets, establish a 5RM Back Squat