Thursday

4
Oct

Thursday

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WOD: ‘Kelly’
5 rounds for time: 400m. Run (post #125), 30 Box Jumps(20,24”), 30 wall ball(14,20#- 10′ height)
(35min cap)

CWOD:
Power snatch + 2 snatch – 65% x 2 sets; 70% x 3 sets (% of 1 rm full snatch)
Jerk – 70% x 3 x 2; 75% x 3 x 3 (% of 1 rm split jerk)
Clean pull – 90% x 7 x 4 (% of 1 rm full clean)
Back squat – 60% x 8; 65% x 8; 70% x 6; 75% x 6 x 2 (% of 1 rm back squat)
GHD situp (weighted, 14,20#) – 3 x 15

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