6/25/14 WOD

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Benchmark Wednesday

FUNCTION

A.  “Nicole”

20 min AMRAP

Run 400m (alternate 3,2,3,2,3 laps)

Max Rep Pull-ups

-coming off the bar on Pull-ups terminates the round.  Record max rounds completed plus max pull-ups.

DRIVE

A.  12 min to establish a 2RM Snatch then do 1×1@95%, 1×1@90% (rest 90 sec between drop sets)

B.  “Amanda”

For Time:

9-7-5

Muscle-ups

Snatch-135/95

C.  3 Rounds, not for time

10 DB Bentover Row (each arm)- heavy as possible

Max effort Banded Push-ups (medium band)

then do,

50 GH Raises

 

Posted on: June 24, 2014admin

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