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10.31.17 Happy Halloween

31
Oct

10.31.17 Happy Halloween

6:30pm WOD tonight is cancelled.  Trick or Treat instead. 

Warm Up
2 rounds
40 Single unders
10 sit ups
5 muscle snatches- empty bar
5 snatch balances- empty bar
1:00 wrist stretch

Primer: 9:00 EMOM
min 1: 5 sitting wall balls
min 2: 5 plank ball pops- each side
min 3: 10 shoot thrus on boxes

Skill: snatch
2 sets of 3 snatch push press + 1 snatch balance @ 65-70%
2 sets of 3 snatch push press + 1 snatch balance @ 70-75%

WOD
12:00 EMOM
min1: 3 reps squat snatch 155/105 or 70-75% 1RM
min2: run to the fence and back or 200m bike or row

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