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01
07
2011

WOD 6/1

By admin 0

Warm up: Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups (Abmat)
10 Back Ext. (Abmat)
5 Dips
5 Pull ups

WOD: For Time:
10 burpees
50m Sprint
9 single arm snatch #35/#53
50m Sprint
8 burpees
50m Sprint
7 single arm snatch #35/#53
50m Sprint
6 burpees
50m Sprint
5 single arm snatch
50m Sprint
4 burpees
50m Sprint
3 single arm snatch #35/#53
50m Sprint
2 burpees
50m Sprint
1 single arm snatch #35/#53

Switch arms as needed or every other rep..Rest 30 secs before each sprint

Click Image

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author: admin

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