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WOD 2020/02/11

February 11, 2020

 

Warm Up: Dynamcs & Mobiity

Strength:  (A) Every 90 seconds, for 9 minutes (6 sets):

Muscle Snatch x 1 rep

(build over the 6 sets to something heavy for today) 

 (B)Every 90 seconds, for 12 minutes (8 sets): Hang Snatch x 1 rep

Loading per set:

*Sets 1-2 – 75% with a 2-3 second pause in receiving position

*Sets 3-4 – 80% with a 2-3 second pause in receiving position

*Sets 5-6 – 85% *Sets 7-8 – 90%

WOD A: Three rounds for time of:

7 Muscle-Ups

14 Toes to Bar

21 Wall Ball Shots (12/9 KG)

WOD B: Complete as many rounds and reps as possible in 6 minutes of:

30 Double-Unders

15 Burpees

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