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Wednesday “Ghostbusters” 3-09-16

8
Mar

Wednesday “Ghostbusters” 3-09-16

VOD

 

Comp Strength

DB BENCH
3x
8-10 DB Bench (3,1,x,1)
8 KB Box Step up (each leg, alt)
5-7 Sotts Press w/ 1 sec hold overheadRest 2 Minutes

Machine Strength

PUSH-UP CLEANS
3x
:30s Max Push-ups, :30s RestThenHang Clean Progressions

– 3 Pos. Power Clean

Comp WOD

ALMOST ELIZABETH
21-15-9Power Clean (95/135) (65/95)
Lateral Bar Over Burpees

Machine WOD

MINUTE TO WIN IT
4 rounds for max reps;1 min per stationHang Power Clean
Burpees over hurdle or bar
Jump Rope
Rest