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WODs

Wednesday, Jnuary 7, 2014

By January 6, 2015No Comments

Main – CrossFit

Wednesday is not hump day…it is snatch day!

Core:

3x 10 Jack knives w/ med ball

3x 15 Good mornings w/ green band

Snatch (Build to a 1RM Snatch)

Box Jumps (Take 10 min to Find a Max Height Box Jump )

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP – Mock Open Tester
30 Snatches @ 75/55
30 Wall Balls
21 Snatches 95/75
30 Wall Balls
15 Snatches 135/95
30 Wall Balls
9 Snatches 165/115
30 Wall Balls
10 Muscle Ups

* if all muscle ups completed start over for remainder of time

Get inspired!

 

Jerrod Ruhl

Author Jerrod Ruhl

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