Friday, January 13, 2017

Posted: January 13, 2017 by jmdimitri in WOD

Friday the 13th! 

Emom 30 (6 Rds)

1) 13 WallBalls (14/20)

2) 13 AbMat sit-ups

3) 30 Dubs (0:30 Dub practice)

4) 13 Alt Pistols

5) 13 Burpees


Oly 6pm

A)

Hang Power Snatch

3 sets x 3 reps @ 85%

3 hang power snatch from below the knee for 3 sets at 85% of your one rep max snatch.

B) 

Hang Power Touch and Go Cleans

3 sets x 3 reps @ 70%

Minimum 70% of your one rep max clean. Start the movement from the hang. 

C) 

Back Squat

3 sets x 2 reps @ 85%

85% of your one rep max back squat.

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