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Tuesday WOD 12.13.16

Level 1
5 Rounds, Each For Reps
3 Minutes AMRAP, 1 Minute Rest
8 Pull-ups
10 Jumping Lunges
12 Push Press 75/55#
 
Level 2
5 Rounds, Each For Reps
3 Minutes AMRAP, 1 Minute Rest
8 C2B Pull-ups
10 Jumping Lunges
12 Push Press 95/65#
 
Optional Work
*Best To Be Done Before Above Conditioning*
Build To a Heavy 1-Rep For Each of The Following:
Muscle Snatch
Power Snatch
Squat Snatch
Goal Is Increase Load Across Movements
Then 10 Minutes EMOM
1-2 Rope Climbs
Find and Practice Your Best Leg Lock Method

December 12, 2016 | WOD | 0

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