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Daily WOD

140417

Thursday, April 17, 2014

Warm Up:

15 Min To Complete
3 Rounds
10 Sec Sampson Stretch
10 Overhead Squats
10 GHD Sit Ups
10 Extensions
10 Pull Ups
10 Dips

Strength:

EMOM 7
1 Hang Clean Pull
1 Hi Hang Clean

WOD:

AMRAP 14
30 Double Unders
20 Overhead Forward Lunges 45#/25#
10 TTB

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140416

Wednesday, April 16, 2014

Warm Up:

3 Rounds
30 Sec Hollow Body Hold
30 Sec Rest

Strength:

Front Squat 
5 @45(bar), 1x5@60%, 3x5@70%

WOD:

EMOM 18
1 Deadlift 135#/95#
1 Hang Power Clean
1 Front Squat
1 Push Press
Minutes 1-9 = One Of Each Movement
Minutes 10-18 = Two Of Each Movement
*If Movements Not Completed Within The Minute, Then Finish The Time Remaining As An AMRAP**

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