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Wednesday WOD 4-2-15

February 3rd, 2015

WOD – Wednesday, 28/1/2015 - CrossFit Brisbane

WOD

[A] Open WOD 13.1
Complete as many reps as possible in 17 minutes of:
40 Burpees
35kg (20kg) Snatch, 30 reps
30 Burpees
62kg (35kg) Snatch, 30 reps
20 Burpees
75kg (45kg) Snatch, 30 reps
10 burpees
95kg (55kg) Snatch, as many reps as possible

[COMP A]
For time:
1600m Run Time Trial

[WARMUP]

Dislocates
OH Squat x 10

Modified Burg Warmup
2 rounds, 3 reps of each
-Down + Up
-Down + Up High Elbows
-Muscle Snatch
-Snatch Lands 2” 4” 6”
-Snatch Drops
-Pressing Snatch Balance
-Heaving Snatch Balance
-Snatch Balance
-Hang Power Snatch
-Power Snatch

10 Clapping Pushups
10 tuck jumps (land softly)
10 V-ups

Then warmup on the equipment

Log results online (Beyond the Whiteboard)

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