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OUR BLOG

04/22/2014 WOD

By Mike Cheatham | In WOD | on April 22, 2014

Wednesday 04/22/2014

Warm Up:

“Junk Yard Dog”

Snatch Warm Up

Olympic:

10 Min work.  Lift @ every 2

Level 1 – 1 Snatch from position 1 + 1 snatch (light-technique)

Level 2/3 – 2 Snatches @80%

WOD:

Level 1/2

3 RFT: (16) min cap

Level 1-

50M Farmers carry 45/35

5 Burpees

100M jog

5 Burpees

25m Walking lunge

Level 2-

50M Farmers carry 70/55

10 Cleans 95/65 

100M jog

10 Jerks 95/65

50M Walking lunge

Level 1/2 with remaining time do max rep 50m sled push/pull (25m push/25m pull)

Level 3-

AMRAP in 1 min Clean and jerk @135/95

RTW-

15- Min max distance sled drag

90/70 added weight

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