Monday April 10, 2017

 In WOD

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Announcements:

April 15th 6pm Nicole’s Send off Party

Aprill 22nd 10am Powerlifting Clinic

 

Strength (10-15 min)

Deadlift 3×10 @75%

 

Conditioning: (sprint)

21-15-9

Sit-ups

Box Jumps 24/20 (30/24)

Push-ups

 

Competitors:

Class WOD (box jumps 30/24)

A. Tabata GHD Sit-ups

B. 8 min on ski erg :15 sprint/ :45 Coasting

C. 5 rounds not for time

@90% 1 Strict press, 3 push press, 1 split jerk

D. Snatch Complex x4  @70% High hang+low hang+full Snatch

E. tabata wrist curl hold on rings

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