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Wednesday WOD 28-8-19

August 27th, 2019

Wednesday WOD 28-8-19

[A] Shankle Complex
1-1-1-1-1-1-1

The Shankle Complex is 1 Deadlift + 3 Hang Clean Pulls + 1 Hang Clean + 2 Split Jerks

Compare to 5/4/2019

[COMPETITION TRAINING]
[B] 3 Rounds for total time:
400m Run
400m Row
Rest 2 Mins

[C] AMRAP 5 mins
6 Alt. Dumbbell Snatch, 32kg (24kg)
3 Ring Muscle ups

[Rowing Conditioning]

2 x 2000m rate increase / 4 min easy

Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period.

Thank You: https://www.crossfitbrisbane.com/blog/blog_index.html and https://www.concept2.com/indoor-rowers/training/wod

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