Tuesday Nov 4 2014 – Comp Group

Tuesday Nov 4 2014 – Comp Group

Warm up

3x
10 Med Ball Cleans
30 Double Unders
10 KB Snatches

Alternating Tabata
Bar Hangs
Squat Therapy

Lifting

3 Position Snatch

2 x 1 @ 50%
2 x 1 @ 60%
2 x 1 @ 65%
2 x 1 @ 70%

WOD, from the Island Thrown 2

10 minute AMRAP
2,4,6,8,10,12…
Shoulder to overhead
Barbell Burpees
Toes to Bar

RX weights – 135/95
Scaled weights – 95/65 (med ball sit ups instead of toes to bar)

CFC - Author

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