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January 20, 2017

January 20, 2017

**PLEASE REMEMBER THERE IS NO REGULAR CLASSES ON SATURDAY, JANUARY 21, DUE TO OUR SNATCH SEMINAR. If you'd like to learn more detailed technique on how to snatch properly, including all the accessory movements like an Overhead Squat, this is the place to be! Seminar runs from 9AM-12PM, is free for Unlimited Members!

 

Group WOD:

For Time:

50 Cal AB

40 Push-Ups

30 Ring Rows

200' Seated Sled Drag (HEAVY)

100 Double Unders

 

Post results to comments.

 

Competition WOD:

A. RETEST OPEN 15.2

 

0:00-3:00:

2 Rounds:

10 C2B Pull-Ups (65/95#)

10 OHSQ

 

3:00-6:00:

2 Rounds:

12 C2B Pull-Ups (65/95#)

12 OHSQ

 

6:00-9:00

2 Rounds:

14 C2B Pull-Ups (65/95#)

14 OHSQ

 

.. etc, as far up the ladder as you can until failure to complete the reps within the alotted 3 minute window.

 

Scaled: Jumping Pull-Ups + 45/65#

 

B. Build to a 1 RM Snatch in no more than 12 minutes.

 

C. 3 Rounds For Quality:

Pistols x 12-14 reps

HSPU x 5-8 reps

Russian KBS x 15 UB Reps (70#, everyone)

 

Post results to comments.

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