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Monday Wod 2.20.17

We will be gathering at the gym each of the next 5 Thursday’s to watch the live Open announcements at 5PM for those that want to join us. The normal class schedule will be modified each of those Thursday nights as a result. The class schedule will be changed to the following:
4PM – Class
5PM – Live Open Announcement
6PM – Class

After the open is over, the class schedule for Thursday night’s will be changed back to normal.

Level 1
15 Minutes EMOM
1 Hang Snatch + 1 Snatch + 1 Overhead Squat
Then
5 Rounds For Time
20 DB Walking Lunges 30/20# (Farmer Carry)
20 Pull-ups

Level 2
15 Minutes EMOM
1 Hang Snatch + 1 Snatch + 1 Overhead Squat
Then
5 Rounds For Time
20 DB Walking Lunges 45/30# (Farmer Carry)
20 C2B Pull-ups

Optional Work
3 Tough Sets of:
Back Squat x 5

Spend 15 Minutes Practicing Either
Bar Or Ring Muscle-ups (Your Weaker of the 2)

February 19, 2017 | WOD | 0

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