Tuesday, September 18, 2018

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(Practice / Phosphogenic)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 10 PVC pass thru, 5 x TVWQB, 20 sec front rack stretch, then: 3 sets of 2 BB hang clean into 1 jerk

SOD

11 min total
EMOM for 5 rounds (5 min): 2^ Hang clean and 1 Jerk THEN right into
Every 90 sec for 4 rounds (6 min): 2^ HC and 1 Jerk

WOD

For time:
21/18/15/12/9 BB Strict OHP (95/65) (50+ 65/35)
200m row after each completed set
*Every time you set the BB down mid set, complete 5 butterfly sit-ups.

Post WOD: 2-3 x 10 Prone PVC raises (https://www.youtube.com/watch?v=pDZM1OUhW7M)