20-OCT-14

A.

Warm Up:

Group Joint WU

-500m Row @ 85-95%

-4 Rds NFT

8 Med ball cleans

6 Strict HSPU

4 Muscle Up transitions on low rings

 

B.

Olympic: EMOM 10 min

Perform 1 Snatch @ 75-80%

 

C.

WOD: 5 rds for time (time cap 16 min)

10 Hang Power Cleans 135/95#

20 Wall Balls

30 DU’s

 

D.

Cool Down: 4 min row

Min 1 @ 27 s/m

Min 2 @ 24 s/m

Min 3 @ 21 s/m

Min 4 @ 18 s/m

 

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