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Wednesday August 23, 2017


Wednesday August 23, 2017

Mobility/Activation: 2 rounds with an empty bar


5 snatch grip RDL

5 hang power snatch

5 overhead squats


Strength: Snatch


EMOM x 8 mins


1 snatch + 1 OHS


start at 60-65% of snatch and make small increases throughout




Every 5 minutes for 5 total rounds

15/12 cal Rower or 12/9 cal assault bike

12 Thrusters

15 ab mat situps


Scaled: 75/45

Rx: 95/65


Coaches’ notes: this is a continuously running clock WOD. If you finish the round before the 5 min mark then you are supposed to rest for the remaining time until the next 5 min period starts again. The first couple of rounds should not be a problem, however the later rounds can start to get really tough. Try and keep all of your round times in close proximity to each other.

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