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Friday 7/8/16

8
Jul

Friday 7/8/16

Warm Up

  • Junkyard Dog Warm Up
  • Overhead Mobility
  • Snatch Review

Strength

  • Build to your heaviest of the following complex:
    • 1 Snatch Pull
    • 1 Snatch (yes, squat)
    • 1 Hang Snatch
    • 1 Overhead Squat

WOD

  • Pick 2 out of 3, rest 2 minutes between each:
    • Annie
      • 50-40-30-20-10 of Double Unders and Sit Ups
    • Karen
      • 150 Wall Balls For Time (20/14)
    • Jackie
      • 1000m Row
      • 50 Thrusters (45# for both men and women
      • 30 Pull Ups

Time Cap: 20 minutes

Cool Down

  • Practice Cartwheels or Somersaults 

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