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4
Oct

161004 Tuesday’s WOD

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Warm Up

To be done prior to start of class. If you are showing up as class starts you’re missing out an important part of the program. Please try to arrive early to warm-up. Thank You

2 min skipping/jump rope

Static mobility: OH/ Midline

5 min AMRAP
5 HR push ups
10 hangning knee raises
10 KB snatch (5 each arm)


Metcon I

5 Rounds for time 15 minute cap.
5 Cleans (full squat)
6 Muscle ups/12 Pull-ups + 12 Ring Dips
400m Run


Metcon II

40-30-20-10 (CAP 20min)

Alt KB Snatch (55/35) R+L= 2
KB SDHP
Sit Ups (no kettlebell)

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