Wednesday January 31, 2018

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(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 30 sec wall squats, 20 sec each T,V,W, 30 sec front squats with double bounce at bottom, 20 sec DB (light) power cleans, 20 sec handstand hold,

SOD

EMO the 90 sec x 6 rounds of “Front Squat triplet” (62.5-65%)
1 FS w/ 3 sec pause at bottom > 1 FS with double bounce at bottom > 1 regular Front Squat.

WOD 

8 min AMRAP
8 DB Power Cleans (50/35) (1 head must touch the floor)
8 HSPU