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Wednesday 07.05.2017

POSTED ON July 4, 2017

Wednesday | 07.05.2017

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Performance Option

5 Sets
3 Position Hang Clean (High, Mid, Below knee)

WOD
AMRAP 9
6 Ground-to-overhead 135/95
12 Toes-to-bar

Structure:
0-15 warm-up
15-20 explanation / setup
20-40 strength / skill
40-50 WOD
50-60 clean-up / cooldown

Fitness Option

4 Sets
Kettlebell Swings x 20
Dumbbell Shoulder Press x 10
Dumbbell Lunges x 20

WOD

AMRAP 9
6 Dumbbell Thursters
12 V sit-ups

Structure:
0-15 warm-up
15-20 explanation / setup
20-40 strength / skill
40-50 WOD
50-60 clean-up / cooldown

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