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WOD for 122917

28
Dec

WOD for 122917

Segment 1 (warmup):
200m Run
Bear Crawl Down
Reverse Samson Lunge Back
Tempo Air Squats 33X1x 5
Unbroken Wall Balls (14/10) 2x 10
Tempo Air Squats 33X1x 5
Reverse Samson Lunge Down
Bear Crawl Back
200m Run

Segment 2:
Front Squat Singles
Warm up to 70%

EMOTM x 5
1 Front Squat
*Add 5-10 lbs each minute

Segment 3:
Running Clock
0:00-5:00
12-9-6
Power Snatch (Rx: 95/65 S1: 65/45 S2: 45/35)
Wall Balls (Rx: 20/14 S1: 16/12 S2: 12/6)
Rest in remaining time

5:00-10:00
15-12-9
Thrusters
Burpees
Rest in remaining time

10:00-15:00
21-15-9
Deadlifts
Double Unders (scale to lateral hops over the bar)
Rest in remaining time

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