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WOD for 011618

15
Jan

WOD for 011618

Skill:
Hang Clean and Split Jerk

Strength:
Hang Clean and Jerk
2-2-2-2
*Build-up method:
*Find your “Heavy” 2 and then have 3 additional sets within 10% of your “heavy 2″

Metcon:
Against 3:00-minute clock for 6 rounds-21-minutes(Alternating between Round 1 & 2)
Round 1: 400m Run then, remaining time: Burpees
Round 2: 500m Row then, remaining time: Hang Clusters

L1: 400m Run, Burpees to 6″ Target, 500m Row, 185/135
L2: 400m Run, Burpees to 6″ target, 500m Row, 135/95
L3: 300m Run, Burpees to 6” target, 400m Row, 105/75
L4: 300m Run, Burpees, 300m Row, DB Hang Clusters

*Score=Burpees/Hang Cluster across the rounds
*running clock

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