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114 Poplar
Dodge City, KS 67801

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150706 Monday WOD

 

Speed Dial Competitor/Strength Dial
Part 1

5 rounds for time of:

200m run

12 power snatches, 95-75/55

12 burpees OTB

Part 2

EMOM x 5: 4 Snatch @ 50%

*technical work this should feel sound

Extra (optional post wod):

A1) 3 x 15 – 20 UB TTB

A2) 3 x 5 weighted ring dips, rest 1 min

Part 1

EMOM x 5: 1-3 Snatch @ 70% *technical work this should feel sound

Part 2

3 rounds for time of:

400m run

12 power snatches, 115-135/95-85

12 burpees OTB

Extra (optional post wod):

A1) 3 x 15 – 20 UB TTB

A2) 3 x 5 weighted ring dips, rest 1 min

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