Friday, October 3, 2014

Posted: October 3, 2014 by jmdimitri in WOD

40-30-20-10
Ball Slams (15/30)
KBS (35/55)
KB OHL (R+L=2)
200m run (100m row if raining)

*for 40, do 20 lunges with left arm, then 20 with right arm

SWIM WOD
40-30-20-10
Ball Slams (15/30)
1 arm KB OHS
1 arm KB OH carry (1 lap around pool/arm)
100m swim
————————————
Oly (6pm)
Snatch – 60/2, 70/2, 80/1, 85/1
Snatch Pull – 100% (of sn)/3 x 2, 105/3 x 2
Clean & Jerk – 60/2+1, 70/2+1, 80/1+1, 85/2+1

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