2/4/14 WOD

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FUNCTION

A. Build to a heavy Close Grip Bench Press in 12 min.

B. EMOM for 10 min

8 HR Push-ups / 15 Double Unders

C. For Time

15 Thrusters-95/65

21 SDHP-95/65

12 Thrusters

15 SDHP

9 Thrusters

9 SDHP

*score- A= close grip bench press, C= time

DRIVE

A. 12 min to establish a 3-position Clean + 1 jerk (hi-hang, hang, low hang-2″ off floor)

B. EMOM for 5 min 1- 3 pos clean + 1 jerk @ 85% of max from A.

C1. 4xME kipping Ring Dips- 5 sec pause at top of every 5 reps- rest 90 sec.

C2. Back Squat- 4×8@75%- rest 90 sec.

D. 7 sets of:

Row 250m

14 Wall Ball-20/15

7 Power Snatch-115/75

-rest 1:1

*score- A and all 7 times for part D.

DRIVE

Posted on: February 3, 2014admin

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