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17
Mar

160318 Friday’s WOD

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Warmup: 2-3 rounds

  • 30 DUs
  • 15 Sit-ups
  • 15 KB swings (r)
  • 10 Alt. KB Snatch
  • 10 Iron Cross
  • 10 Scorpions

 


Lifting: 3 Hang Snatches (from power position) Every 2:00 x 7

*unbroken preferred but drops acceptable. Begin around 60% of 1rm Sn and increase load each set.


Metcon:  For Time (15min CAP)

  • Double Unders  100-80-60-40-20
  • Air Squats   50-40-30-20-10

Open 16.4 

Make sure to understand the workout before coming in to attempt the Open 16.4 workout. Watch the standards video and review the workout PDF.

 

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