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Home / Monthly Archive for: "May 16th, 2017"

“SNATCHTASTIC 4” WOD 5/17/17

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WARM UP: 400 M. Run or Row  10 Y’s, T’s, and W’s 10 Reverse Fly’s 2 Rounds 10 Pass Throughs 10 Good Mornings 10 Snatch Extension 10 Snatch Pulls 10 OHS  Then: Mobility SKILL: 3 Rounds (At a walking pace) 10 Weighted Glute-Bridges  10 Supine BB Row 10 Assisted Glute-Ham Raises LIFT: Snatch Complex (1st […]
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“BISON” WOD 5/15/17

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WARM UP: 50 Single Unders 10 Bumper Jacks 2″ 10 Bumper Jacks 4″ 3 Rounds  10 Pass Throughs  10 Good Mornings  10 Front Squats  5 Inch Worms 10 Scorpions  Then: Mobility  SKILL / LIFT: EMOM 14 ODD: 5 Back Squats @ 70%  *Work to 80% by round 5. EVEN: 8 Rope / Towel Pull Ups […]
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