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WOD for 071616

15
Jul

WOD for 071616

Segment 1:
EMOM 10 minutes:
1 Squat Clean and Split Jerk
Same weight across, work up to heavy weight and maintain, or work up to 1RM

Segment 2:
8 Rounds:
4 Unbroken Ring Muscle Ups

Scale the number of MUs or perform on bar, if needed.  Scale to appropriate number of C2B Pullups.

Segment 3:
For Time:
30 Calorie Row
30 Box Jump Overs (24/20)
30 Power Snatch (95/65)
30 OH Step Back Lunges (95/65)
30 Sumo-Deadlift High Pulls (95/65)
30 Box Jump Overs (24/20)
30 Calorie Row

Scale to finish in under 20 minutes