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WOD for 102918

28
Oct

WOD for 102918

*10th Anniversary Party!!!!*

This Saturday (11/3) from 7PM- whenever we get shut down, we will be having our 10th anniversary party at CFD. There will be food, drinks, and lots of fun and dancing! If you haven’t already, please RSVP using the link below. Hope to see you all there!!

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Skill: Hang Power Snatch/Power Snatch

 

Strength:

Every (2:30)  for (6) Rounds

12/9 Cal Row/Bike (Keep the Row/Bike the same thru the rds.)

1 Hang Power Snatch

1 Power Snatch

*Climbing in weight. Start light and Build.

L1: 15/10 Cal.

L2: 12/9 Cal.

L3: 9/7 Cal.

L4: 7/5 Cal.

 

Metcon:

EMOTM x 12-mins for Reps:

Min 1: 8 (Alt) DB Snatch (+) Max Reps: Double Unders

Min 2: 8 T2B (+) Max Reps: Burpee Box Jumps

Min 3: Rest

**Score=Reps of Burpee Box Jumps (+) Double Unders across the rounds**

 

L1: 10 T2B, Unbroken DUs, 24″/20″, 10 DB Snatches 50/35

L2: 8 T2B, DUs, 24″/20″, 50/35

L3: 8 K2E, Singles,  24″/20″ (Step-Overs), 35/20

L4: 12 Ab-mat Sit-ups, Singles, 20″/17″ burpees, 20/15

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