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Friday WOD 9.16.16

7 Sets Building:
1 Snatch (VIDEO) + 1 Snatch Balance (VIDEO)
Then 7 Rounds For Time
7 Thrusters 135/85# (VIDEO)
7 Burpee Box Jump Overs 24/20” (VIDEO)
 
Optional Work
4 Position Snatch Deadlift
Pause 3 Seconds At Each Position
2”, Knee Cap, Just Above Knee, Mid Thigh
Perform 5 Sets of 1
(Goal Is To Use Maximal Loads Here)
Then
Press in Snatch (Sots)
5 x 4-5
Rest As Needed Between Sets

September 15, 2016 | WOD | 0

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