March 31 2015

March 31 2015

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WOD NOTES:
Today we’re going to spend some time under heavy loads. And finish off with a little suck fest.

Fitness
4 sets NFT
Deep squat hold x 30-45 seconds
Band reverse fly’s x 12 – 15 reps
Dowel prayer stretch x 30-45 seconds

15 minutes
Work up to a heavy 5 Front Squat

Fort time:
12-9-6-3
Heavy Russian KB swings
Burpees

Performance and Sport

15 minutes
Snatch singles

Work up to max effort, no more than 2 misses

15 minutes
Clean and Jerk singles

Work up to max effort, no more than 2 misses

For time:
12-9-6-3
Power cleans 115/75
Burpee over bar

(Performance = 95/65)

 

 

 

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