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“GRETCHEN WIENERS” WOD 4/21/17

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WARM UP:

400 M. Row or Run 

2 Rounds 

10 Pass Throughs 

10 Good Mornings 

10 Clean Extensions 

10 Clean Pulls 

10 Front Squats 

Then:

Mobility 

SKILL:

3 x 60 Front Plank w/ 1 arm hold

*10 Sec. Forward, 20 Sec. Left Arm, 10 Sec. Forward, 20 Sec. Right Arm.

Then:

3 x 10 Loaded Bar Roll Outs

LIFT:

Clean Complex

1st Pull (3 Sec. Hold), 2nd Pull Position (2 Sec. Hold), Full Clean

3 @ 60%

3 @ 65%

2 x 3 @ 70%

*Work the BB Pathway.

WOD:

“GRETCHEN WIENERS”

7 Rounds

30/25 Cal. Row

1RM Complex

(Dead Lift – Clean – Jerk)

*Rest 1 Min. Between Rounds.

**Score will be highest Complex Lifted.

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