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03/25/15

24
Mar

03/25/15

Warm-up

-Shoulders

-Ankles

-Hips

Strength

4RNFT of:
4 OHS
7 CTB Pull-ups or strict
5/5 Pistols or jumping squats

WOD

1)OTM for 7min
2 hang (mid to high) snatch 70-75% of 1RM hang snatch
5 burpees to touch 12in above reach

2)

REC
For time:
Row 25 cals
6 Thrusters 35/75#
Row 20 cals
8 Thrusters 45/85#
Row 15 cals
10 Thrusters 55/95#
Row 10 cals
12 Thrusters 65/105#

RX
For time:
Row 25 cals
6 Thrusters 65/95#
Row 20 cals
8 Thrusters 75/105#
Row 15 cals
10 Thrusters 80/115#
Row 10 cals
12 Thrusters 85/125#

Cash out

Shoulder mobility

VOD

May those who hope in you not be disgraced because of me, O Lord, the LORD Almighty; may those who seek you not be put to shame because of me, O God of Israel.
Psalm 69:6