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151007 Wednesday

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Day 3
WOD 151007

warm-up – Coach’s Choice

A. EMOM 6:00 – 1 deadlift + 1 power clean + 1 clean & jerk + 3 burpees over bar… rest to 10:00 then B
B. EMOM 6:00 – 1 snatch grip deadlift + 1 power snatch + 1 hang snatch + 3 burpees over bar… rest to 20:00 then C
C. 1 set @ 85-95% effort
500m row
400m run
60 wall balls… perform 3 burpees every break in wall balls
D. post WOD body maintenance

 

 

 

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4 thoughts on “151007 Wednesday”

  1. Tom

    A. 135lbs
    B. 105lbs
    A and B were a little light.
    C: 7:40
    500m row – 2:00 ish
    400m run – didn’t look at the clock. Took a good 15 sec before picking up the wall ball also took another 15 – 20 sec rest after 3 burpees.
    60 wall balls – 2 sets. 35 and 25

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