Sept 24 2016

Sept 24 2016

WOD NOTES
Longer chipper this morning.

Fitness and Performance

For time:
50 Calorie Row
20 Burpees
Farmer carry x 2
20 Slam balls
Sand bag carry x 2
20 KB Swings
50 Calorie Assault bike
20 KB Swings
Sand bag carry x 2
20 Slam balls
Farmer carry x 2
20 Burpees
50 Calorie Row

Sport

Dynamic prep
Indian club circles x 20
Primal pass thru x 1 length
Band reverse flys x 15

Every 90 seconds x 8 sets
Snatch @80%

Every 90 seconds x 8 sets
Clean @80%

30 minutes
Build up to Split Jerk 1 RM

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