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Friday WOD 21-10-16

October 20th, 2016

Friday WOD 21-10-16

3.  Conditioning
AMRAP 15:
15 Wallballs (20/14#)
15 KB Swings (1.5/1 Pood)

+ Optional Extra’s in Open Gym

1.  Hang Squat Clean
5×3 at 70% – from mid thigh, drop from the top

2.  Front Squat
Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%

4.  Stamina Conditioning
EMOMx12:
Odd: 12 TTB
Even: 12 Thrusters (95/65#)

Thank you: http://www.builtbybergeron.com/comptrain-programming/101916

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