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WOD for 121217

11
Dec

WOD for 121217

Segment 1 (warmup, at a moderate pace):
2 rounds:
15 Med Ball Cleans
10 Jumping Squats
8 Pushups
10m Crab Walk

Segment 2:
3-3-3-3-3-3-3 reps
1st set around 55-60%
Last set around 80% 1RM

Segment 3:
AMRAP 8 minutes:
7 snatch (Rx: 135/95 S1: 105/75 S2: 75/45)
21 Double Unders (S1: Attempts S2: Singles)

Segment 4:
4 Rounds, Not for time
10m OH walking lunge, right arm
10m OH walking lunge, left arm
*Swap with a partner
*52/35 KB

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