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WOD for 121817

17
Dec

WOD for 121817

Segment 1 (warmup):
2 rounds:
250 Meter Row
12 alt. reverse goblet hold lunges
10 ea. single arm KBS
-Grab barbells and squat racks-
10 Russian Baby Makers
10 each. leg swings (fwd & back + side 2 side)
10 barbell good mornings
5 barbell paused back squats (3 sec pause)

Segment 2:
Tempo Back Squat
4×3 reps w/ a 32X1 Tempo (3 seconds down, 2 seconds up, 1 second pause in bottom position)
Sets @ 70% of 1RM
Rest 2:00 b/w sets

Segment 3:
CF Open WOD 13.4
7 Minute Ascending Ladder:
3 Power Clean & Jerk (Rx: 135/95 S1: 95/65 S2: 75/55)
3 Toes to Bar (S1: Knees to Elbows S2: Knee raises)
6 Clean & Jerk
6 Toes to Bar
9 Clean & Jerk
9 Toes to Bar
12 Clean & Jerk
12 Toes to Bar
15 Clean & Jerk
15 Toes to Bar
18 Clean & Jerk
18 Toes to Bar…

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