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07.03.17- Sandbagging It

3
Jul

07.03.17- Sandbagging It

Classes today at 5:30am, 6:30am, 9:30am and Noon.  Enjoy the holiday!

Warm Up:
3:00 Light Bike, into 3 Rounds:
5 Strict Pull-Ups, 10 Pushups, 15 AbMat Sit-Ups

2 Rounds:
3 Samson Stretch on each leg (5 second hold in each)
3 Alternating Spiderman and Reach each side

Modified Barbell Warmup – Empty Barbell
5 Deadlifts
5 Hang Muscle Cleans
5 Strict Presses
5 Good Mornings
5 Snatch Grip Presses
5 Power Snatches
5 Power Cleans

Skill: hang squat clean
5 reps @ 50%
4 reps @ 60%
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
then do 3 sets of 1 rep @ 80-85%

WOD:
3 RFT
Sandbag 100m -bearhug
Sandbag OTS(over the shoulder) x 12 reps
Sandbag zercher squat x 12 reps
Sprint 200m

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