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WOD 100115

30
Sep

WOD 100115

Warmup
Lunge walks
10 PU’s
15 pushups
20 squats
stretch

Skill work
E2m for 8m
30s AMRAP
hang snatch (75/50)

Strength work
6m to build to 70-80%
then…
EMOM for 10m
3 BS

Metcon
E90s
3 HSPU’s/3 Cleans
6 HSPU’s/3 Cleans
9 HSPU’s/3 Cleans
12 HSPU’s/6 Cleans
15 HSPU’s/6 Cleans
18 HSPU’s/6 Cleans
21 HSPU’s/9 Cleans
24 HSPU’s/9 Cleans
27 HSPU’s/9 Cleans
Level 1 (185/125)
Level 2 (155/105)
Level 3 (115/75)

Finisher
1500m row