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Wednesday WOD 30-11-16

November 29th, 2016

Wednesday WOD 30-11-16

4. Conditioning
4 RFT:
5 Ring Muscle-ups
10 Squat Snatches (115/85#)
15 BJO (24/20″)

+ Optional Extra’s in Open Gym.

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

2.  Back Squat
(70%/8)3

3.  Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 12 unbroken bar muscle-ups
B.  4 sets of 9 unbroken bar muscle-ups
C.  5 sets of 7 unbroken bar muscle-ups
D.  6 sets of 5 unbroken bar muscle-ups
Rest 1 minute between sets

Thank You: https://www.builtbybergeron.com/comptrain-programming/112816

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