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Saturday 8/10/13

Strength:

  •  Snatch 2 x 3 @ 60% T&G (touch and go)
    • 2 x 2 @ 70% T&G
    • 5 x 1 @ 80%

MetCon: Team WOD- Same slam ball, KB and BB must be used, unless male female team. 

  •  For Time
  • 400 relay x 2  Member A. will run 400m then tag member B. and then they will run 400m. Member A. will be ready for lifts and cannot start until member B. gets in from the 400. 
  • Slam Balls x 50
  • KB swings (32/24, 24/20) x 50
  • KB Split Jerks (same bell) x 50
  • 400 relay
  • Power Cleans (115/85, 95/75) x 50
  • Front Squats (same weight) x 50
  • 400 relay

Auxiliary:

  •  MU transition drills 3 x 8
  • Ring dips 3 x 8
  • Ring Support holds 3 x 20 sec.

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