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Friday WOD 8-12-17

December 7th, 2017

Friday WOD 8-12-17

1. Conditioning
Teams of 3
AMRAP 20:
7 Alternating Dumbbell Snatches (70/53)
10/7 Calorie Row
7 Burpees over Barbell

Full rounds, then switch.

+ Optional Extra’s in Open Gym.

2. Hang Squat Clean
On the 2:00 x 7:
10 Chest to Bar Pull-Ups + 3 Hang Squat Snatches

Build progressively on the snatch

3. Deadlift
3 Sets of 20:
Unbroken Deadlifts (225/155)

Rest as little as needed between rounds

Thank You: http://comptrain.co/individuals/home/

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