Friday October 6, 2017

SWOD:

2 sec pause Split jerk

( dip and catch )

6x3 work weight up to a max of 70-75%

WOD: 16 min AMRAP

20 reverse lunges one kb 70/55

16 kb snatches

12 ch2b pull ups

Recovery:

2 min slow row

20 ghd sitbups

20 back ext

1 min slow row

10

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