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WOD 090815

7
Sep

WOD 090815

Warmup
Lunge walks
10 WB
10 HS
10 pushups
10 OHS w/ PVC
stretch

Skill work
30s on/30s off for 12m
snatch high pulls (75/55)
snatch press (75/55)
strict PU’s/weighted
lunge jumps (75/55)

Strength work
E2m for 16m
5 – 55%
3 – 65%
1 – 75%
5 – 65%
3 – 75%
1 – 85%
5 – 80%
3 – 80%
Lite
5 reps

Metcon
Fran
21-15-9
Thrusters (95/65)
Pullups

Finisher
E2.5m for 10m
row 500m