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WOD for 110617

5
Nov

WOD for 110617

Segment 1:
Muscle Up Practice
10 minutes
Then, 3 MUs (or scale) EMOM for 8 minutes

Segment 2:
Squat Snatch Complex
On the 1:30 x 7 rounds
Hang Squat Snatch + Squat Snatch
Drop between repetitions. Add weight each round

Segment 3:
Ascending Ladder for 7 Minutes:
3 Thrusters (Rx: 115/75 S1: 95/65 S2: 75/55), 3 Barbell-Facing Burpees
6 Thrusters, 6 Barbell-Facing Burpees
9 Thrusters, 9 Barbell-Facing Burpees
Etc

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