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Wednesday WOD 9.28.16

Front Squat
3-3-3-1-1-1 Reps (VIDEO)
Then 4 Rounds For Time
(1 Squat Clean – VIDEO + 4 Front Squats) x 3* @50% of Above 1 Rep
15 Bar Facing Burpees (VIDEO)
*1 Squat Clean + 4 Front Squats = 1 Rep Above*
 
If you fail to hit all front squats before dropping the bar, the rep must start over
 
Optional Work
Every 3 Minutes For 18 Minutes (6 Sets)
Row 500 Meters
No Footstraps Here, Use your 750 Meter Pace

September 27, 2016 | WOD | 0

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