Tuesday January 23, 2018

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(Practice / Open’s Prep)
SOD/WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC good mornings, 30 sec PVC pass through, 20 sec T,V,W each, 30 sec PVC power snatch, 30 sec KB good mornings, 10 BB power snatch

SOD

3 x 6/leg DB or KB Single leg Romanian Deadlifts (light/medium weight held across all 3 sets) AND 3 x 10 Tubing back flies (15 min)

WOD: 11.1 

Complete as many rounds and reps as possible in 10 minutes of:
30 Double Unders (Scaled = 30 Singles)
15 Power Snatches (75/55) (Scaled and Masters 65/45)