WOD 14-01-2017


WOD

A. Clean
3|5×2|’20|3″

B. 50-50-50-40-40-40-…-…-10 of:
– Wallball Shots 20/14lbs
– Kcal Row
– Burpees

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Specialty Class: CrossFit@ThePark

A. 2Km Speed March

B. Hangtest + Pull Up Competition

C. 3 Rounds of:
– 10 Burpees
– 20 Push Ups
– 20 Airsquats
– 20 Stepping Lunges Backwards
– 20 Tuck Jumps
– 200 Mtr Run
– 400 Mtr Run + Green Sandbag
– 30 Stepping Lunges (L+R=1Rep)
– 15 Tire Flips

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Specialty Class: Olympic Weightlifting

A. WAC 1, 3 & 5

B. Today’s Goal:
– Drop Snatch 
5|3|2-3″ @20%
7|5|2-3″ @30%
– Snatch
9|7|2-3″@30%
2|1|2-3″ @40%
– Clean & Jerk
9|7|2-3″ @40%
2|1|2-3″ @50%
– Extra
4|2|2-3″ @25%
6|4|2-3″ @35%



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