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Workout Of The Day

December 6th, 2016

Wednesday WOD 7-12-16

4. Conditioning
4RFT:
21 Wallballs (20/14#)
18 Hang Power Snatches (75/55#)
15 Bar Facing Burpees
12 C2B PU

+ Optional Extra’s in Open Gym.

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)2

2. Back Squat
70%/8
75%/8
78%/8

3. Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 10 unbroken muscle-ups
B. 4 sets of 8 unbroken muscle-ups
C. 5 sets of 6 unbroken muscle-ups
D. 6 sets of 5 unbroken muscle-ups
Rest as needed between sets

Thank you: https://www.builtbybergeron.com/comptrain-programming/120516

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