150713 Monday WOD

July 12, 2015

by admin

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Speed

Competitor/Strength

Part 1Snatch – 50%x3, 60%x2, 65-70%x1x3Part 2

For time:

100 DU’s/300 singles

20 Burpees

25 Power Cleans, 75-95/55-66

30 pull-ups

40 Wall-ball shots 14/10

100 DU’s/300 singles

Extra (optional post wod):

EMOM x 8 min –

Odd: 1-2 perfect rope climbs, Even: :30 of ME ring push-ups

Part 1Snatch – 70%x1, 75%x1, 80%x1x3Part 2

For time:

50 heavy rope singles

20 dumbbell Burpees

25 Power Cleans, 135-155/115-95

30 strict pull-ups

40 Wall-ball shots 20/14 (rx+ 20 2 for 1s)

50 heave rope singles

Extra (optional post wod):

EMOM x 8 min –

Odd: 1-2 perfect rope climbs, Even: :30 of ME ring push-ups

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