Class Schedule
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9/16/14 Tuesday

Performance

A. EMOM for 12min:

Segmented Snatch Grip Deadlifts (2” off Floor, Above Knee, Mid-Thigh)

*Pause for 3 sec at each position

 

B. On a 2min running clock, for 21minutes complete:

(0min, 3, 6, 9, 12, 15, 18th min)

200m Run

7 Dead lifts, (moderate unbroken load)

Max reps of Double unders in the remaining time

-Rest 1min x 7 sets

*Score is total number of DU

 

*Extra

C. For time:

20 Muscle ups

*Every time you break rest 1 full minute

-0r-

20 Chest to Bar Pullups + 20 Ring Dips

 

Competition

Wod will be posted at gym