Friday, December 4, 2015

Push ups, Cleans, T2B, Snatch

WOD
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Barbell & Accessory

A) 3 Position Snatch - floor, below the knee, above the knee, 1-1-1-1-1

B) Rower:  5x10 pulls to find lowest 500m split

C) GHD Sit ups - 5x5

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Foundations 
5 RFT
150 Single-unders
20 Burpees
Run 200m

Conditioning 
For time
75 Deficit Hand-release Push ups, 4/2"
25 Hang Squat Clean 95/65/45
25 T2B
25 Hang Squat Snatch 95/65/45
75 Deficit hand-release Push ups, 4/2"

Competition 
AMRAP 12
Row 500m
10 Ring Dips (men - high rings)
5 Squat Clean Thrusters, 155/105/85





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