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Thursday 9.12.13

11
Sep

Thursday 9.12.13

Take the time to watch this quick 2 min video to help increase the efficiency of your box jumps for today’s WOD.

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WORKOUT Of the DAY:

Strength: 1 Snatch Balance + 3 OHS x 5 sets. “>Goal is to increase weight from 8.22

WOD: [ 30/10 ]

5 rounds for total reps
:30 on, :10 transition:

Max Power snatches (115/75)
Max Double-unders
Max Pull Ups
Max Box Jumps

Rest 1 min between rounds.

Buy-Out: 25 Hollow Rocks/ 25 Arch Bodies x 3 rds. Practice Free standing HS Holds for 5 min.

Team Training: Buy-Out: Handstand walk 50′ then 25 hollow rocks x 4 rounds.

Post scores to comment box below.

 

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