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130828

28
Aug

130828

Athlete WOD

1) “Cindy”
20 min AMRAP
5 pull-ups
10 push-ups
15 air squats

Finisher – tabata hollow rocks

Training WOD

1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.

2) EMOM for 5 minutes – 1 Snatch @ 90% of max from #1

3a) 3X5 Snatch First Pulls (3 second pause at the knees) – heaviest possible
3b) 3X5 Non-Heaving Drop Snatch – heaviest possibles
4) WOD
2:00 Double Unders
Then (no rest)-
3:00 AMRAP Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)
Rest 2:00-
3:00 HSPU
Then (no rest)-
2:00 Double-Unders

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