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WOD for 110118

31
Oct

WOD for 110118

*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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Technique: Hang Clean Pull/Power Cleans

 

Strength: Clean Complex

Every 90-seconds for (8) Rounds.For the Complex

(FOCUS ON CYCLING COMPLEX: DONT EXCEED 70-75%)

1 Hang Clean Pull (+) 1 Power Clean

 

**Increase in weight not exceeding 75%**

 

Metcon:

(13)-min AMRAP

200m Run

15 Wall Balls

2 Hang Power Cleans @ (Start @ 50% of 1RM Hang Power Clean)

 

**Every 2-Rounds add 5% to the bar**

Rd 1 & 2: 50%

Rd 3 & 4: 55%

Rd 5 & 6: 60% … and so on…

 

L1: 30/20

L2: 20/14

L3: 14/10, 105/75 Cleans the entire time **No Percentage Change**

L4: 100m Run, 10/8, Hang DB cleans

 

 

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