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29
Jan

160130 Saturday WOD – The System is the Solution.

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Register for the CrossFit Open!

Warm up: 3RDs
15x Air Squats
10x DUs
5x Pull Ups
10x Push Ups
15x KB swings

Mobility:5x KB Goblet Squats 5secs down, pause at bottom, 5secs up.
2x KB Goblet Squats, elbows inside knees, let weight push knees out, hold 10secs.
2x KB rack position, 2.5-5# Y with other arm 5reps each arm.

Strength: Backsquat-EMOM x 7 min: follow the rep scheme to a heavy single. 3,3,3,2,2,1,1.

Snatch-10 mins to complete 25 snatch (anyway) @80%.

MetCon: 4 Rounds:
AMRAP in 4 min:
9 OHS (95/65)
8 TTB
7 Push Press (95/65)
Rest 2mins between RDs. Start each RD where you left off.

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