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WOD

WOD

By Coach Lunney | In WOD's | on August 7, 2017

** Warm up Sets for Front Squats

10 X empty Bar

5 X 50 % 0f 1 RM

then 5X5 (Building each set)

 

“Grace”

30 Clean and Jerks for Time (135,95) (115,75) (95,65)

 

Cash out:

10 X 100 Sprints

Rest 45 seconds  between sprints

** run on road 200m mark to 400m mark

 

Additional work (After Class)

3 Rounds Not For Time:

:30 Med Ball/KB front rack  Squat hold

20 Empty Barbell Sit ups (Ghd if able to)

8 Goblet Cossack Squats

** 4 each leg alternating

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