April 18, 2017

(WOD)

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4/19/2017

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A1) 1 STRICT PRESS @ 85%

…Rest :45…

X6 Sets

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A2) 8-10 RING ROWS (21X1)

…Rest 1 Min…

X4  sets

*six sets of A1 and four sets of A2

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B) COMPLETE 4 ROUNDS

200 Meter Run

10 KB Snatches (per arm) (53/35)

20/15 Push-ups

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(SUPPLEMENTAL)

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A) PUSH JERK + SPLIT JERK

1+1 @ 70-75%

X5 Sets

…Rest 2 Mins…

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B) FOR TIME:

15 Power snatches (75/55)

25 Dips

500 Meter Row

25 Dips

15 Power Snatches

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(BURN)

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AMRAP 12 MINS

10 Weighted Alt Step-ups

10 Seated DB Press

10 V-ups

150m run

…Rest 2 Mins…

12min AMRAP:

10 Weighted Walking Lunges

10 Push-ups

10 Leg Raises

10 Cal Row

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