Friday, August 15, 2014

Posted: August 15, 2014 by jmdimitri in WOD

2 Rds
800m Run/200m swim
30 Sandbag Bear Hug Squats (2/3)
400m Run/100m swim
30 Sandbag G2Over shoulder (2/3)
400m Run/100m swim
30 Sandbag Overhead Walking Lunge Steps (2/3)

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Oly (6pm)
A.
Three sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 30 seconds
DB Row (8 Right, 8 Left)
Rest 2-3 minutes
*Build Power Clean over the 3 sets

B.
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets @75% of Hang Power Clean 1RM

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