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WOD October 16th, 2013

WOD October 16th, 2013

Main – WOD

a: Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Warm-up

b: Warm-up (No Measure)

Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.

Weightlifting

Snatch (EMOM for 5 minutes – 1 Snatch @ 90% of max from b)

Metcon

Metcon (AMRAP – Reps)

2:00 ME Double Unders

Then (no rest)-

3:00 ME Wall Balls 20/14# (attempt as many as possible UB do not gameplan)

Rest 2:00-

3:00 ME KBS 53/35 (attempt as many as possible UB do not gameplan)

Then (no rest)-

2:00 ME Double-Unders

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