Monday, October 10, 2016

Run, Hang Squat Cleans

WOD

Bar Work 
Snatch 1x3 @ 60%, 1x3 @70%, 3x3 @ 75%
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Foundations 
Partner WOD / 20 cap
30 Single-unders
12 KBS, 55/35 | 45/25
7 Burpees


Conditioning
7 RFT / 24 cap
Run 200m
10 Hang Squat Cleans, 95/65 | 75/55


Competition - " Glen"
For time / 30 cap
30 Clean & Jerks, 135/95 | 115/80
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

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Kicker
Rest 1 minute
-then
AMRAP 2 - Burpees


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