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4/16/14 WOD

15
Apr

4/16/14 WOD

 

Front Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 90-95%

Sets 4-8 – 2 reps @ 87-90%

Rest 2 minutes between sets.

 

Skill:

 

Six sets of:

Hang Clean + Power Clean +J

(perform from high hang – keep

chest vertical)

Rest 2 minutes

 

Metcon:

 

Six sets for times of:

Row 500 Meters

20 ab mat sit ups

Rest exactly 90 seconds

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