Sunday, December 29, 2013

Competitors WOD

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WOD

5:00 - Mobility
5:30 - Begin WOD together (scale as needed)

1.  Barbell 
30 Squat Clean Thrusters for time, 155/105

2.  EMOMx10
Row for calories, (dudes: 15, chicks: 12) + 3 Deficit HSPU

3.  EMOMx10
Odd:  :15 second L-sit on Rings, Parrallettes or plate stack
Even:  5 Muscle-ups (bar or ring)

4.  AMRAP 17:
40 Lateral Barbell Burpees
30 Snatch, 75/45
30 Lateral Barbell Burpees
30 Snatch, 135/75
20 Lateral Barbell Burpees
30 Snacthes, 165/100
10 Lateral Barbell Burpees
AMRAP Snatch, 210/120

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