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160204 Thursday WOD



Warm-up: General + Burgner

I. Snatch (Squat or Split)*  Take 10 min to find your 1rm for the day. Fitness – Snatch technique work.

If you are not proficient at the Snatch movement you should not be trying to max out. Improve technique. Your coach will help you figure out what you should be working on.

II. “Little Nancy”  15 minute cap

5 rounds for time of

  • 200m Run
  • 10 OHS  P=95lbs, *A=65lbs, F=45lbs or less.

*A=womens Rx.  Scale to FS as needed.

III. AMRAP in 8 minutes

  • 10 x Box Jumps
  • 10 x Push-ups  (use rings to scale, no knee or worming push-ups)
  • 10 x Sit-ups

Time permitting: Hollow Rocks – 3 sets of 15. Rest 1 minute between sets.


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