11/04/13 WOD

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FUNCTION

A.  4 sets of:

Clean x 1,1,1,1,1 (rest 10 sec b/t singles)

*rest 3 min

B1.  3 x 8 Tempo GH Raises @ 3011; rest 30 sec.

B2.  3 x 15 GHD Sit-ups; rest 30 sec.

C.  12 min AMRAP of:

155 m Run (1 lap)

40 m Farmers Carry- 53/35

10 Reverse Lunges- 53/35

 

DRIVE

A.  15 min to find a 3RM Hang Snatch (top of knee), these should be unbroken, do not drop.

B1.  4 x 3 Hang Snatch High Pulls @ 110% of A; rest 60 sec.

B2.  4 x 8 Ring Rows (feet elevated to rings); rest 60 sec.

C.  EMOM of 12 min

min 1- 4 Snatch @ 60-70%

min 2- 5 T2B + 25 Double Unders

min 3- AD 10 cals

 

Notes- both groups 3-5 min cool down stretch after.

 

Posted on: November 3, 2013admin

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