Thursday, October 18, 2018

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(Practice / OlyNastics)
WOD Review: 8 min

Then group warm up all together: Row 60 sec, 30 sec PVC pass thru, 30 sec PVC OH wall squats, 5 TVWQB, 5 snatch grip deadlifts, 5 BB hang snatch, BB or PVC high hip muscle snatch, 5 hang power snatch, 5 power snatch, 5 squat snatch

SOD

EMOM x15 min (5 cycles through)
Min 1: 5 Snatch grip deadlifts into 3 hang snatch (power, squat or split)
Min 2: 1-3 Bar or Ring muscle ups (Mod: Ring dips or jumping ring M-up transitions)
Min 3: Row 170/140m

WOD

AMRAP in 20 minutes
5 Power cleans (165/115) (50+ 105/60)
10 Alt pistols (5 on each leg) (50+ RX & Mod: Candlesticks)
15 Pullups (50+ 10)