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Thursday- Girls Day

15
Jul

Thursday- Girls Day

Warm Up

**Everyone uses PVC for warm up
2x
Burgener Warm Up

3x
3x 3 position pause (Power, above knee, below knee)
5 Hang to high pulls
5 Muscle snatches

Oly Technique

5 sets (1+1+1) @ or above 65%
Low Hang Snatch+Hang Snatch+OHS
Low hang- below knees
Hang- above Knee

WOD

Each min on the min for 30 min
Rec:
5 Ring Rows OR Jumping Pull Ups
10 Push-ups
15 Squats
Rx:
Each min on the min for 30 min
5 Pull-ups
10 Push-ups
15 Squats
Rx+ 
Amanda   (10 min cap)
For Time
9 – 7 – 5
Muscle-ups
Snatches (135/95 lb.)
On 15 min mark do 10 rounds of Cindy for time…
5 Pull-ups
10 Push-ups
15 Squats