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15.07.14

13
Jul

15.07.14

ArxLite

w/ Partner

14,16 or 18 min AMRAP

20 hanging knee raises

20 PVC overhead squats

20 Handstand Push Ups (box)

100′ Prowler Push (45#)

* While 1 person works, the other must hold kettlebell

* work can only de done when KB’s are being held

WOD

1. Snatch
EMOMx12:
Min 1: 30-40# under pr
Min 2: 25-35# under pr
Min 3: 20-30# under pr
Min 4: 15-25# under pr
Min 5: 10-20# under pr
Min 6: rest
Min 7: 30-40# under pr
Min 8: 25-35# under pr
Min 9: 20-30# under pr
Min 10: 15-25# under pr
Min 11: 10-20# under pr
Min 12: PR Attempt

2. Conditioning

3 RFT:
21 Cal Row
15 Box Jumps, 24/20
9 Power Snatch, 115/80

FLEXIBILITY:

 

 

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