Friday, September 7, 2018

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(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 200m jog, 10 wall squats, 5 TVWQB, 10 PVC pass thru, 5 DB deadlifts (btwn legs) /arm, 10 push-ups, 10 PVC OHS

WOD

For Time:
1 Mile Run
50 DB snatches (total) (50/35) (50+ 35/20)
40 Box jumps (24/20) (50+ 20/16)
30 Burpees
20 OHS (115/80)

Post WOD: Not for time:

40 90-100% Body weight / 80-85% BW Front squats
*Each time you re-rack the bar, you owe 10 butterfly sit-ups
*Pick a weight you can at least hit sets of 5