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Wednesday 01.11.17

10
Jan

Wednesday 01.11.17

“They did not know it was impossible so they did it”
― Mark Twain

Saturday , January 28, 2017. 10% off until Christmas for our Weight Lifting Seminar Click Here for all the details. If you are looking to improve  your olympic lifts and learn from some of the best in the industry you aren’t going to want to miss this.

 

Wednesday

Prep Work
3 min row
2 rounds for quality
5 Snatch grip DL
5 Power snatch
5 OHS

WOD
A.
Snatch Balance+2 OHS

Or
BTN Push press+2 Ohs

12 min to build to a moderate complex

B.

2X:30 MAX effort sprint on the bike for calories
rest 2-3 min between sets

6 min AMRAP
15 DB KB swings 53/35
10 Single bell weighted step ups 24/20 w-53/35
5 Toes to bar

C.
2X50′ Lateral Lunge
2X5 stationary inchworm pushups

Cool Down
Mobility
Post results

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