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08.14.17 Games WOD

14
Aug

08.14.17 Games WOD

Warm Up:
400 Meter Light Jog into:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers

then…
3 rounds of the kip and cadence complex
2 kip swings + 2 knees to chest + 2 TTB

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Skill: Squats- working at 70% front squat 1 RM
12:00 EMOM
evens- front squat x 3 reps
odds- back squat x 6 reps

WOD:
For Time
12 clean & jerks 175/125 or 155/105
2 rounds of
15 TTB
12 C2B pull ups
then
12 clean & jerks

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