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Friday “Granite Games Qualifier” 7-1-16

30
Jun

Friday “Granite Games Qualifier” 7-1-16

Friday

Strength
OTM for 8min
Odd – 6 DE Sumo DL, all at 65-75% of 1RM
Even – max reps push-ups for 20sec

WOD

AsRx

(Men/Women)

14 minutes AMRAP:
70 double-unders
ring muscle-ups
snatches (155/105lbs)

Scaled

(Men/Women)

14 minutes AMRAP:
70 single-unders
pull-ups
snatches (75/55lbs)

Masters 40-49

(Men/Women)

14 minutes AMRAP:
70 double-unders
ring muscle-ups
snatches (135/95lbs)

Masters 50-54

(Men/Women)

14 minutes AMRAP:
70 double-unders
ring muscle-ups
snatches (95/65lbs)

Masters 55+

(Men/Women)

14 minutes AMRAP:
70 double-unders
chest-to-bar pull-ups
snatches (75/55lbs)

Teen

(Men/Women)

14 minutes AMRAP:
70 double-unders
ring muscle-ups
snatches (95/65lbs)

 

Additional Work

1)2-2-2-2-2-2-2 Hang Power Clean
2)5min of HS Walk Skill
3)6 x 9 TTB UB, rest 90sec-2min betw sets
4)60 GHD Sit-ups NFT