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WOD

17
Dec

December 18, 2017

GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 T – spine opener
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL CYCLING
Every :30 for 5 minutes
1 Power snatch RX+ 175/115; RX 135/95; Masters55+ 105/65

Rest 3 minutes

Every :20 for 4 minutes
1 Power snatch RX+ 155/105; RX 115/75; Masters55+ 75/55

Rest 3 minutes

Every :10 for 3 minutes
1 Power snatch RX+ 135/105; RX 95/65; Masters55+ 65/45

ACCESSORY
2 sets of:
5 each side single arm kettlebell thruster + 5 steps front rack single arm kettlebell walking lunge www.yooying.com/p/1648238372559196042_4921676073

PRESSING & PULLING STRENGTH
3 sets of:
8 Weighted strict pull-ups
10 alternating dumbbell floor press
12 Bar or ring rows