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8
Oct

161008 Saturday’s WOD

Office Space — walls are going up.

Office Space — walls are going up.

Lifting

Split Jerks from racks: EMOM 10mins:
Minute 1,2: 4reps @ 60-65%
Minute 3,4: 3reps @ 70-75%
Minute 5,6: 2reps @ 80-85%
Minute 7,8: 1rep @ 85-87.5%
Minute 9,10: 5reps @ 60-65%


Metcon 1

AMRAP 10mins
2xWB 20/14
2xKB swings (R) 53/35
200m run
Reps on WB and Swings double each RD, i.e. 4/4, 8/8, 16/16, 32/32. Count total reps of WB and Swings.


Metcon 2

For time: 23 min time cap.
20-15-10-15 (no, that’s not a misprint) of:
Unbroken Hang Power Cleans 135/95*
Burpees over the bar

*Each time you put the bar down= 4 TTB Penalty

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